Millet vs. Arborio rice — In-Depth Nutrition Comparison

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A recap on the differences between millet and arborio rice

Millet has more copper, phosphorus, magnesium, and vitamin B2; however, arborio rice is higher in selenium, iron, and folate.
Arborio rice covers your daily selenium needs 12% more than millet.
Arborio rice contains 6 times less magnesium than millet. Millet contains 44mg of magnesium, while arborio rice contains 8mg.

Food varieties used in this article are Millet, cooked and Rice, white, short-grain, enriched, cooked.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Millet

Arborio rice

Contains more MagnesiumMagnesium	+450%
Contains more CalciumCalcium	+200%
Contains more PotassiumPotassium	+138.5%
Contains more CopperCopper	+123.6%
Contains more ZincZinc	+127.5%
Contains more PhosphorusPhosphorus	+203%

Contains more IronIron	+131.7%
Contains less SodiumSodium	-100%
Contains more ManganeseManganese	+31.3%
Contains more SeleniumSelenium	+733.3%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Millet

Arborio rice

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B2Vitamin B2	+412.5%
Contains more Vitamin B6Vitamin B6	+83.1%
Contains more Vitamin KVitamin K	+∞%

Contains more Vitamin B1Vitamin B1	+54.7%
Contains more Vitamin B3Vitamin B3	+12.3%
Contains more Vitamin B5Vitamin B5	+132.2%
Contains more FolateFolate	+210.5%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	0.9µg	7.5µg	12%
Iron	0.63mg	1.46mg	10%
Copper	0.161mg	0.072mg	10%
Phosphorus	100mg	33mg	10%
Folate	19µg	59µg	10%
Magnesium	44mg	8mg	9%
Fiber	1.3g		5%
Zinc	0.91mg	0.4mg	5%
Vitamin B1	0.106mg	0.164mg	5%
Vitamin B2	0.082mg	0.016mg	5%
Vitamin B5	0.171mg	0.397mg	5%
Manganese	0.272mg	0.357mg	4%
Vitamin B6	0.108mg	0.059mg	4%
Polyunsaturated fat	0.508g	0.05g	3%
Protein	3.51g	2.36g	2%
Carbs	23.67g	28.73g	2%
Choline	11.2mg		2%
Calories	119kcal	130kcal	1%
Fats	1g	0.19g	1%
Potassium	62mg	26mg	1%
Vitamin B3	1.33mg	1.493mg	1%
Saturated fat	0.172g	0.051g	1%
Protein per 100 calories	2.9g	1.8g	N/A
Calories per 10 g protein	339kcal	551kcal	N/A
Weight per 100 calories	84g	77g	N/A
Net carbs	22.37g	28.73g	N/A
Calcium	3mg	1mg	0%
Sugar	0.13g		N/A
Sodium	2mg	0mg	0%
Vitamin E	0.02mg		0%
Vitamin K	0.3µg		0%
Monounsaturated fat	0.184g	0.058g	0%
Tryptophan	0.038mg	0.027mg	0%
Threonine	0.113mg	0.084mg	0%
Isoleucine	0.148mg	0.102mg	0%
Leucine	0.446mg	0.195mg	0%
Lysine	0.067mg	0.085mg	0%
Methionine	0.07mg	0.056mg	0%
Phenylalanine	0.185mg	0.126mg	0%
Valine	0.184mg	0.144mg	0%
Histidine	0.075mg	0.056mg	0%