Millet vs. Glutinous rice — In-Depth Nutrition Comparison
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What are the differences between millet and glutinous rice?
- Millet is higher in phosphorus, copper, magnesium, vitamin B1, vitamin B3, vitamin B6, iron, and vitamin B2, yet glutinous rice is higher in selenium.
- Millet's daily need coverage for phosphorus is 13% more.
- Millet has 9 times more magnesium than glutinous rice. While millet has 44mg of magnesium, glutinous rice has only 5mg.
- The glycemic index of millet is lower.
We used Millet, cooked and Rice, white, glutinous, unenriched, cooked types in this article.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +780% |
| Contains more CalciumCalcium | +50% |
| Contains more PotassiumPotassium | +520% |
| Contains more IronIron | +350% |
| Contains more CopperCopper | +228.6% |
| Contains more ZincZinc | +122% |
| Contains more PhosphorusPhosphorus | +1150% |
| Contains less SodiumSodium | -60% |
| Contains more SeleniumSelenium | +522.2% |
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 B1Vitamin B1 | +430% |
| Contains more Vitamin B2Vitamin B2 | +530.8% |
| Contains more Vitamin B3Vitamin B3 | +358.6% |
| Contains more Vitamin B6Vitamin B6 | +315.4% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +1800% |
| Contains more CholineCholine | +433.3% |
| Contains more Vitamin EVitamin E | +100% |
| Contains more Vitamin B5Vitamin B5 | +25.7% |
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:
2.02 g
Fats:
0.19 g
Carbs:
21.09 g
Water:
76.63 g
Other:
0.07 g
| Contains more ProteinProtein | +73.8% |
| Contains more FatsFats | +426.3% |
| Contains more CarbsCarbs | +12.2% |
| Contains more OtherOther | +485.7% |
~equal in
Water
~76.63g
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
0.039 g
Monounsaturated fat:
Mono. Fat
0.07 g
Polyunsaturated fat:
Poly. Fat
0.069 g
| Contains more Mono. FatMonounsaturated fat | +162.9% |
| Contains more Poly. FatPolyunsaturated fat | +636.2% |
| Contains less Sat. FatSaturated fat | -77.3% |
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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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Phosphorus | 100mg | 8mg | 13% |
| Copper | 0.161mg | 0.049mg | 12% |
| Selenium | 0.9µg | 5.6µg | 9% |
| Magnesium | 44mg | 5mg | 9% |
| Vitamin B1 | 0.106mg | 0.02mg | 7% |
| Vitamin B3 | 1.33mg | 0.29mg | 7% |
| Vitamin B6 | 0.108mg | 0.026mg | 6% |
| Iron | 0.63mg | 0.14mg | 6% |
| Folate | 19µg | 1µg | 5% |
| Zinc | 0.91mg | 0.41mg | 5% |
| Vitamin B2 | 0.082mg | 0.013mg | 5% |
| Polyunsaturated fat | 0.508g | 0.069g | 3% |
| Protein | 3.51g | 2.02g | 3% |
| Potassium | 62mg | 10mg | 2% |
| Choline | 11.2mg | 2.1mg | 2% |
| Vitamin B5 | 0.171mg | 0.215mg | 1% |
| Saturated fat | 0.172g | 0.039g | 1% |
| Calories | 119kcal | 97kcal | 1% |
| Fats | 1g | 0.19g | 1% |
| Fiber | 1.3g | 1g | 1% |
| Carbs | 23.67g | 21.09g | 1% |
| Net carbs | 22.37g | 20.09g | N/A |
| Calcium | 3mg | 2mg | 0% |
| Sugar | 0.13g | 0.05g | N/A |
| Sodium | 2mg | 5mg | 0% |
| Vitamin E | 0.02mg | 0.04mg | 0% |
| Manganese | 0.272mg | 0.262mg | 0% |
| Vitamin K | 0.3µg | 0µg | 0% |
| Monounsaturated fat | 0.184g | 0.07g | 0% |
| Tryptophan | 0.038mg | 0.023mg | 0% |
| Threonine | 0.113mg | 0.072mg | 0% |
| Isoleucine | 0.148mg | 0.087mg | 0% |
| Leucine | 0.446mg | 0.167mg | 0% |
| Lysine | 0.067mg | 0.073mg | 0% |
| Methionine | 0.07mg | 0.047mg | 0% |
| Phenylalanine | 0.185mg | 0.108mg | 0% |
| Valine | 0.184mg | 0.123mg | 0% |
| Histidine | 0.075mg | 0.047mg | 0% |
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%
3%
Minerals Daily Need Coverage Score
22%
11%
Comparison summary
Which food contains less Sodium?
Millet contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Millet is lower in glycemic index (difference - 27)
Which food is cheaper?
Millet is cheaper (difference - $0.4)
Which food is richer in minerals?
Millet is relatively richer in minerals
Which food is richer in vitamins?
Millet is relatively richer in vitamins
Which food is lower in Sugar?
Glutinous rice is lower in Sugar (difference - 0.08g)
Which food is lower in Saturated fat?
Glutinous rice is lower in Saturated fat (difference - 0.133g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)