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Millet vs Arborio rice - In-Depth Nutrition Comparison

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The main differences between Millet and Arborio rice

  • Arborio rice contains less Copper, Manganese, Phosphorus, Magnesium, Vitamin B6, Vitamin B1, Vitamin B2, Vitamin B3, Iron, and Zinc than Millet.
  • Daily need coverage for Copper from Millet is 75% higher.
  • Arborio rice has 18 times less Vitamin B2 than Millet. Millet has 0.29mg of Vitamin B2, while Arborio rice has 0.016mg.

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

Infographic

Millet vs Arborio rice infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +106.2%
Contains more Calcium +700%
Contains more Potassium +650%
Contains more Magnesium +1325%
Contains more Copper +941.7%
Contains more Zinc +320%
Contains more Phosphorus +763.6%
Contains less Sodium -100%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 113% 3% 18% 82% 250% 46% 123% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 55% 1% 3% 6% 24% 11% 15% 0%
Contains more Iron +106.2%
Contains more Calcium +700%
Contains more Potassium +650%
Contains more Magnesium +1325%
Contains more Copper +941.7%
Contains more Zinc +320%
Contains more Phosphorus +763.6%
Contains less Sodium -100%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Millet
8
:
Contains more Vitamin B1 +156.7%
Contains more Vitamin B2 +1712.5%
Contains more Vitamin B3 +216.1%
Contains more Vitamin B5 +113.6%
Contains more Vitamin B6 +550.8%
Contains more Folate +44.1%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 1% 0% 106% 67% 89% 51% 89% 0% 3% 64%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 41% 4% 28% 24% 14% 0% 0% 45%
Contains more Vitamin B1 +156.7%
Contains more Vitamin B2 +1712.5%
Contains more Vitamin B3 +216.1%
Contains more Vitamin B5 +113.6%
Contains more Vitamin B6 +550.8%
Contains more Folate +44.1%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
39
Millet
13
Arborio rice
Mineral Summary Score
79
Millet
14
Arborio rice

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
66%
Millet
14%
Arborio rice
Carbohydrates
73%
Millet
29%
Arborio rice
Fats
19%
Millet
1%
Arborio rice

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Millet Arborio rice
Rich in minerals ok
Lower in price ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Lower in Sugar Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Millet Arborio rice
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is richer in minerals?
Millet
Millet is relatively richer in minerals
Which food is cheaper?
Millet
Millet is cheaper (difference - $0.4)
Which food is richer in vitamins?
Millet
Millet is relatively richer in vitamins
Which food contains less Sodium?
Arborio rice
Arborio rice contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Arborio rice
Arborio rice is lower in Saturated Fat (difference - 0.672g)
Which food is lower in glycemic index?
Arborio rice
Arborio rice is lower in glycemic index (difference - 2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

All nutrients comparison - raw data values

Nutrient Millet Arborio rice Opinion
Calories 378 130 Millet
Protein 11.02 2.36 Millet
Fats 4.22 0.19 Millet
Vitamin C 0 0
Carbs 72.85 28.73 Millet
Cholesterol 0 0
Vitamin D 0 0
Iron 3.01 1.46 Millet
Calcium 8 1 Millet
Potassium 195 26 Millet
Magnesium 114 8 Millet
Sugar
Fiber 8.5 Millet
Copper 0.75 0.072 Millet
Zinc 1.68 0.4 Millet
Starch
Phosphorus 285 33 Millet
Sodium 5 0 Arborio rice
Vitamin A 0 0
Vitamin E 0.05 Millet
Vitamin D 0 0
Vitamin B1 0.421 0.164 Millet
Vitamin B2 0.29 0.016 Millet
Vitamin B3 4.72 1.493 Millet
Vitamin B5 0.848 0.397 Millet
Vitamin B6 0.384 0.059 Millet
Vitamin B12 0 0
Vitamin K 0.9 Millet
Folate 85 59 Millet
Trans Fat
Saturated Fat 0.723 0.051 Arborio rice
Monounsaturated Fat 0.773 0.058 Millet
Polyunsaturated fat 2.134 0.05 Millet
Tryptophan 0.119 0.027 Millet
Threonine 0.353 0.084 Millet
Isoleucine 0.465 0.102 Millet
Leucine 1.4 0.195 Millet
Lysine 0.212 0.085 Millet
Methionine 0.221 0.056 Millet
Phenylalanine 0.58 0.126 Millet
Valine 0.578 0.144 Millet
Histidine 0.236 0.056 Millet
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Millet - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169702/nutrients
  2. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/nutrients

All the Daily Values are presented for males aged 31-50, for 2000 calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.