Millet vs. Arborio rice — In-Depth Nutrition Comparison
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A recap on 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
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| 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
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin AVitamin A | +∞% |
| 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 CholineCholine | +∞% |
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.51 g
Fats:
1 g
Carbs:
23.67 g
Water:
71.41 g
Other:
0.41 g
Protein:
2.36 g
Fats:
0.19 g
Carbs:
28.73 g
Water:
68.53 g
Other:
0.19 g
| Contains more ProteinProtein | +48.7% |
| Contains more FatsFats | +426.3% |
| Contains more OtherOther | +115.8% |
| Contains more CarbsCarbs | +21.4% |
~equal in
Water
~68.53g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.172 g
Monounsaturated Fat:
Mono. Fat
0.184 g
Polyunsaturated fat:
Poly. Fat
0.508 g
Saturated Fat:
Sat. Fat
0.051 g
Monounsaturated Fat:
Mono. Fat
0.058 g
Polyunsaturated fat:
Poly. Fat
0.05 g
| Contains more Mono. FatMonounsaturated Fat | +217.2% |
| Contains more Poly. FatPolyunsaturated fat | +916% |
| Contains less Sat. FatSaturated Fat | -70.3% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 119kcal | 130kcal |
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| Protein | 3.51g | 2.36g |
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| Fats | 1g | 0.19g |
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| Net carbs | 22.37g | 28.73g |
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| Carbs | 23.67g | 28.73g |
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| Magnesium | 44mg | 8mg |
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| Calcium | 3mg | 1mg |
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| Potassium | 62mg | 26mg |
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| Iron | 0.63mg | 1.46mg |
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| Sugar | 0.13g |
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| Fiber | 1.3g |
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| Copper | 0.161mg | 0.072mg |
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| Zinc | 0.91mg | 0.4mg |
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| Phosphorus | 100mg | 33mg |
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| Sodium | 2mg | 0mg |
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| Vitamin A | 3IU | 0IU |
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| Vitamin E | 0.02mg |
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| Manganese | 0.272mg | 0.357mg |
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| Selenium | 0.9µg | 7.5µg |
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| Vitamin B1 | 0.106mg | 0.164mg |
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| Vitamin B2 | 0.082mg | 0.016mg |
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| Vitamin B3 | 1.33mg | 1.493mg |
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| Vitamin B5 | 0.171mg | 0.397mg |
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| Vitamin B6 | 0.108mg | 0.059mg |
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| Vitamin K | 0.3µg |
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| Folate | 19µg | 59µg |
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| Choline | 11.2mg |
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| Saturated Fat | 0.172g | 0.051g |
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| Monounsaturated Fat | 0.184g | 0.058g |
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| Polyunsaturated fat | 0.508g | 0.05g |
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| Tryptophan | 0.038mg | 0.027mg |
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| Threonine | 0.113mg | 0.084mg |
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| Isoleucine | 0.148mg | 0.102mg |
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| Leucine | 0.446mg | 0.195mg |
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| Lysine | 0.067mg | 0.085mg |
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| Methionine | 0.07mg | 0.056mg |
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| Phenylalanine | 0.185mg | 0.126mg |
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| Valine | 0.184mg | 0.144mg |
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| Histidine | 0.075mg | 0.056mg |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
10%
12%
Minerals Daily Need Coverage Score
22%
20%
Comparison summary
Which food is richer in minerals?
Millet is relatively richer in minerals
Which food is cheaper?
Millet is cheaper (difference - $0.4)
Which food is lower in Sugar?
Arborio rice is lower in Sugar (difference - 0.13g)
Which food contains less Sodium?
Arborio rice contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Arborio rice is lower in Saturated Fat (difference - 0.121g)
Which food is lower in glycemic index?
Arborio rice is lower in glycemic index (difference - 2)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.