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Millet vs Glutinous rice - In-Depth Nutrition Comparison

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What are the main differences between Millet and Glutinous rice?

  • Glutinous rice has less Copper, Manganese, Phosphorus, Iron, Vitamin B1, Fiber, Vitamin B3, Vitamin B6, Magnesium, and Vitamin B2 than Millet.
  • Millet's daily need coverage for Copper is 78% higher.
  • Millet has 36 times more Phosphorus than Glutinous rice. Millet has 285mg of Phosphorus, while Glutinous rice has 8mg.

We used Millet, raw and Rice, white, glutinous, unenriched, cooked types in this comparison.

Infographic

Millet vs Glutinous 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 Calcium +300%
Contains more Iron +2050%
Contains more Magnesium +2180%
Contains more Phosphorus +3462.5%
Contains more Potassium +1850%
Contains more Zinc +309.8%
Contains more Copper +1430.6%
Equal in Sodium - 5
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 113% 82% 123% 18% 1% 46% 250%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 6% 4% 4% 1% 1% 12% 17%
Contains more Calcium +300%
Contains more Iron +2050%
Contains more Magnesium +2180%
Contains more Phosphorus +3462.5%
Contains more Potassium +1850%
Contains more Zinc +309.8%
Contains more Copper +1430.6%
Equal in Sodium - 5

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 E +25%
Contains more Vitamin B1 +2005%
Contains more Vitamin B2 +2130.8%
Contains more Vitamin B3 +1527.6%
Contains more Vitamin B5 +294.4%
Contains more Vitamin B6 +1376.9%
Contains more Folate +8400%
Contains more Vitamin K +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 106% 67% 89% 51% 89% 64% 0% 3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 5% 3% 6% 13% 6% 1% 0% 0%
Contains more Vitamin E +25%
Contains more Vitamin B1 +2005%
Contains more Vitamin B2 +2130.8%
Contains more Vitamin B3 +1527.6%
Contains more Vitamin B5 +294.4%
Contains more Vitamin B6 +1376.9%
Contains more Folate +8400%
Contains more Vitamin K +∞%

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 Glutinous rice
Lower in Sugar ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in Sodium Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Millet Glutinous rice Opinion
Net carbs 64.35g 20.09g Millet
Protein 11.02g 2.02g Millet
Fats 4.22g 0.19g Millet
Carbs 72.85g 21.09g Millet
Calories 378kcal 97kcal Millet
Starch g g
Fructose g g
Sugar g 0.05g Millet
Fiber 8.5g 1g Millet
Calcium 8mg 2mg Millet
Iron 3.01mg 0.14mg Millet
Magnesium 114mg 5mg Millet
Phosphorus 285mg 8mg Millet
Potassium 195mg 10mg Millet
Sodium 5mg 5mg
Zinc 1.68mg 0.41mg Millet
Copper 0.75mg 0.049mg Millet
Vitamin A 0IU 0IU
Vitamin E 0.05mg 0.04mg Millet
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.421mg 0.02mg Millet
Vitamin B2 0.29mg 0.013mg Millet
Vitamin B3 4.72mg 0.29mg Millet
Vitamin B5 0.848mg 0.215mg Millet
Vitamin B6 0.384mg 0.026mg Millet
Folate 85µg 1µg Millet
Vitamin B12 0µg 0µg
Vitamin K 0.9µg 0µg Millet
Tryptophan 0.119mg 0.023mg Millet
Threonine 0.353mg 0.072mg Millet
Isoleucine 0.465mg 0.087mg Millet
Leucine 1.4mg 0.167mg Millet
Lysine 0.212mg 0.073mg Millet
Methionine 0.221mg 0.047mg Millet
Phenylalanine 0.58mg 0.108mg Millet
Valine 0.578mg 0.123mg Millet
Histidine 0.236mg 0.047mg Millet
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 0.723g 0.039g Glutinous rice
Monounsaturated Fat 0.773g 0.07g Millet
Polyunsaturated fat 2.134g 0.069g Millet

Which food is preferable for your diet?

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

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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
3
Glutinous rice
Mineral Summary Score
79
Millet
5
Glutinous 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
12%
Glutinous rice
Carbohydrates
73%
Millet
21%
Glutinous rice
Fats
19%
Millet
1%
Glutinous rice

Comparison summary

Which food is lower in Sugar?
Millet
Millet is lower in Sugar (difference - 0.05g)
Which food is lower in glycemic index?
Millet
Millet is lower in glycemic index (difference - 27)
Which food is cheaper?
Millet
Millet is cheaper (difference - $0.4)
Which food is richer in minerals?
Millet
Millet is relatively richer in minerals
Which food is richer in vitamins?
Millet
Millet is relatively richer in vitamins
Which food is lower in Saturated Fat?
Glutinous rice
Glutinous rice is lower in Saturated Fat (difference - 0.684g)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (5 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Glutinous rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169711/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.