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Millet vs. Rice — Health Impact and Nutrition Comparison

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Article author photo Jack  Yacoubian by Jack Yacoubian | Last updated on April 05, 2023
Medically reviewed by Astghik Grigoryan Article author photo Astghik Grigoryan
Millet
vs
Rice

Summary

Millet is rich in fiber, phosphorus, iron, magnesium, copper, zinc, vitamins B1, B2, B3, B5, B6, and folate. They are a better alternative when it comes to diets. Millet is cheaper than rice. Rice has a lower glycemic index. Millet is a better option for overall health.

Introduction

Millet is a type of crop harvested since the beginning of agricultural societies. It originates from the tropical regions of Africa and Asia. The plant has a particular property that allows it to grow in arid regions, contrary to rice which needs wet soil. This provides arid regions where water isn't highly accessible to have grain-based foods in their diets. African countries are the highest consumers of millet. Multiple types of millets are harvested nowadays. Each has different properties in cooking and preparations. Millet is used as a breakfast ingredient for pudding, an alternative to rice in pilaf preparation next to stir fry vegetables or proteins. They are also used in baking and alcoholic drink preparations.

On the other hand, rice is a grain that comes in various sizes, forms, and colors. We'll be talking about long, white, regular, enriched rice in this article. It is important to remember that draining the rice and discarding the boiled water is not recommended when using enriched rice. A lot of the enriched elements are washed away with the drained water. Rice was first harvested in China nearly 9000 years ago. Rice is now the third most harvested agricultural commodity, after sugarcane and maize. This data demonstrates how dependent the planet is on rice. It is now used in various culinary cultures worldwide, including Asian cuisine, Arab cuisine, Eurasian cuisine, Mexican cuisine, and so on.

In this article, we will compare the difference between millet and rice, focusing on their difference based on nutritional content, weight loss and diets, and health impacts.

Nutritional data comparison

Glycemic index

Millet has a higher glycemic index compared to rice. Millet is classified as a high glycemic index food with a GI of 71. In comparison, rice is classified as having a medium glycemic index with a GI of 60.

Calories

Millet is three times higher in calories compared to rice. 100g of millet has 378 calories compared to 100g of rice, which contains 130 calories. The difference in calories is remarkable and has to be taken into consideration.

Carbohydrates

Millet is composed of 2.5 more carbohydrates compared to rice. Millet contains 73g of carbohydrates, filling 24% of the daily recommended value. On the other hand, rice contains 28g of carbohydrates, filling 9% of the daily recommended value. When comparing the fiber content of each food, millet has a richer fiber content than rice. Millet fulfills 36% of the daily recommended value, whereas rice contains negligible fibers.

Fats

Rice has negligible amounts of fats. Millet is relatively higher in fats. Millet contains 4g of fats, 6% of the RDV.

Protein

Millet is richer in protein than rice. Millet contains 11g of protein compared to rice which contains 2.7g.

Mineral

In this section, the comparison is based on 300g of each food.

Millet is richer in phosphorus, iron, magnesium, copper, and zinc. The amounts of copper, phosphorus, and iron satisfy and surpass the daily requirement of these minerals. Thus we can conclude that millet is packed with minerals.

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.
Millet
5
:
5
Rice
Contains more Magnesium +266.7%
Contains more Phosphorus +132.6%
Contains more Potassium +77.1%
Contains more Zinc +85.7%
Contains more Copper +133.3%
Contains more Calcium +233.3%
Contains more Iron +90.5%
Contains less Sodium -50%
Contains more Manganese +73.5%
Contains more Selenium +733.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 24% 32% 43% 6% 1% 25% 54% 36% 5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 45% 9% 19% 4% 1% 14% 24% 62% 41%
Contains more Magnesium +266.7%
Contains more Phosphorus +132.6%
Contains more Potassium +77.1%
Contains more Zinc +85.7%
Contains more Copper +133.3%
Contains more Calcium +233.3%
Contains more Iron +90.5%
Contains less Sodium -50%
Contains more Manganese +73.5%
Contains more Selenium +733.3%

Vitamins

Millet has a richer vitamin profile compared to rice. Millet is richer in vitamin B1, B2, B3, B5, B6, and folate. All of these satisfy at least 50% of the daily requirement for vitamins.

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.
Millet
4
:
5
Rice
Contains more Vitamin A +∞%
Contains more Vitamin B2 +530.8%
Contains more Vitamin B6 +16.1%
Contains more Vitamin K +∞%
Contains more Vitamin E +100%
Contains more Vitamin B1 +53.8%
Contains more Vitamin B3 +11%
Contains more Vitamin B5 +128.1%
Contains more Folate +205.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 0% 27% 19% 25% 11% 25% 15% 0% 1%
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% 41% 3% 28% 24% 22% 44% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +530.8%
Contains more Vitamin B6 +16.1%
Contains more Vitamin K +∞%
Contains more Vitamin E +100%
Contains more Vitamin B1 +53.8%
Contains more Vitamin B3 +11%
Contains more Vitamin B5 +128.1%
Contains more Folate +205.3%

Diet and weight loss

Millet is higher in calories and higher in carbs; however, they are also rich in fibers, promoting a healthy gastrointestinal tract and feeling satiated for longer. They are usually part of weight loss diet regimens as an alternative filler food to rice because they are richer in fiber, vitamins, and minerals.

Rice, associated with a well-balanced meal, will help you lose weight if you're on a calorie-restricted diet or encourage a well-balanced diet. This works because eating rice makes you feel fuller than eating the actual meal. Rice is widely eaten in Asian cuisines, but it is associated with nutritious meals and thus promotes good health.

Vegan

Vegans are allowed to eat rice and millet without restriction.

Vegans may use rice milk as an alternative to dairy milk. Rice milk is sweeter than other non-dairy milk and fortified with vitamins and minerals.

Millet milk is vegan alternative milk with several advantages, including reducing bloating, ingestion, and gas.

Keto

Both millet and rice are excluded from the keto diet due to their high carbohydrate content.

Millet also is categorized as a high glycemic index food, causing a spike in blood insulin levels.

Rice diet

The rice diet is a calorie-restricted weight-loss plan. At first, the daily calorie intake is set at 800 (which is also called the detox period).

The calorie count is then increased to 1000 a day before achieving the desired weight. This diet allows for the consumption of grains, fruits, and vegetables.

Experts, however, argue that this diet is not as healthy as it appears; it emphasizes a high carbohydrate intake with a medium glycemic index. Furthermore, protein, fat, and other vitamins are not eaten, resulting in malnutrition if achieved for a long period (weeks). As a result, the rice diet is not suitable for long-term consumption.

It's important to remember that in a standard healthy diet, the minimum calorie intake is 1600.

This diet is not recommended in the long term for people involved in their daily lives, such as work or exercise, who want to lose weight. Since it is a low-fat, low-sodium diet, it is effective in hypertensive patients. However, nowadays, drugs are available to treat hypertension.

Health impacts

Gluten intolerance and celiac disease

Millet and rice can be consumed for gluten intolerance and celiac disease because they do not contain gluten.

Cardiovascular health

Section reviewed by cardiologist Astghik Grigoryan Article author photo Astghik Grigoryan

According to one study, steamed rice consumption was associated with a lower risk of cardiovascular disease mortality in Japanese males but not women. To fully understand this result and the gender difference, more research is necessary (1).

It was discovered that eating white rice was positively associated with cardiovascular disease risk factors like metabolic syndrome and type 2 diabetes (2). It should be noted that millet may decrease plasma glucose levels more than rice (3).

Millet and rice may decrease total cholesterol levels in the blood. Free radical absorption by rice bran lowers vascular inflammation and improves endothelial function, which is essential in the treatment of hypertension, hyperlipidemia, and hyperglycemia (4). Millets' phenolic extracts may reduce LDL cholesterol. Besides this, millet may raise adiponectin and high-density lipoprotein (HDL) cholesterol levels in the blood (5). 

As a result, millet and rice may protect against cardiac diseases

Diabetes

Millet contains tannins that have anti-obesity properties, reducing the risks of metabolic syndrome and diabetes. (6)

Gut microflora

Millet consumption benefits gut microflora owing to its high fiber content, which has several benefits for optimal health. (7)

Cancer

There is no relation between rice consumption and the development of cancer. (8)

Research shows that the phytonutrients and antioxidants present in millet have anti-carcinogenic properties. (6)

Downsides

Cardiovascular health

Section reviewed by cardiologist Astghik Grigoryan Article author photo Astghik Grigoryan

According to this study, there was no relation between rice consumption and the development of cardiovascular disease. It does, however, imply that there is a chance of developing metabolic syndrome. If left unchecked, this can lead to cardiovascular disease, diabetes, and hypertension. Obesity is one of the risk factors for metabolic syndrome. (9)

Diabetes

According to a study, there is a relation between white rice consumption and the development of type 2 diabetes. (10)

Article author photo Jack  Yacoubian
Education: Haigazian Medical University
Last updated: April 05, 2023
Medically reviewed by Astghik Grigoryan

Infographic

Millet vs Rice infographic
Infographic link

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Millet
3
:
2
Rice
Contains more Protein +30.5%
Contains more Fats +257.1%
Contains more Carbs +19%
Equal in Water - 68.44
Equal in Other - 0.42
4% 24% 71%
Protein: 3.51 g
Fats: 1 g
Carbs: 23.67 g
Water: 71.41 g
Other: 0.41 g
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Contains more Protein +30.5%
Contains more Fats +257.1%
Contains more Carbs +19%
Equal in Water - 68.44
Equal in Other - 0.42

Fat Type Comparison

Fat type breakdown side-by-side comparison
Millet
2
:
1
Rice
Contains more Monounsaturated Fat +109.1%
Contains more Polyunsaturated fat +568.4%
Contains less Saturated Fat -55.2%
20% 21% 59%
Saturated Fat: 0.172 g
Monounsaturated Fat: 0.184 g
Polyunsaturated fat: 0.508 g
32% 37% 32%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.076 g
Contains more Monounsaturated Fat +109.1%
Contains more Polyunsaturated fat +568.4%
Contains less Saturated Fat -55.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Millet Rice
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Millet Rice Opinion
Net carbs 22.37g 27.77g Rice
Protein 3.51g 2.69g Millet
Fats 1g 0.28g Millet
Carbs 23.67g 28.17g Rice
Calories 119kcal 130kcal Rice
Sugar 0.13g 0.05g Rice
Fiber 1.3g 0.4g Millet
Calcium 3mg 10mg Rice
Iron 0.63mg 1.2mg Rice
Magnesium 44mg 12mg Millet
Phosphorus 100mg 43mg Millet
Potassium 62mg 35mg Millet
Sodium 2mg 1mg Rice
Zinc 0.91mg 0.49mg Millet
Copper 0.161mg 0.069mg Millet
Manganese 0.272mg 0.472mg Rice
Selenium 0.9µg 7.5µg Rice
Vitamin A 3IU 0IU Millet
Vitamin E 0.02mg 0.04mg Rice
Vitamin B1 0.106mg 0.163mg Rice
Vitamin B2 0.082mg 0.013mg Millet
Vitamin B3 1.33mg 1.476mg Rice
Vitamin B5 0.171mg 0.39mg Rice
Vitamin B6 0.108mg 0.093mg Millet
Folate 19µg 58µg Rice
Vitamin K 0.3µg 0µg Millet
Tryptophan 0.038mg 0.031mg Millet
Threonine 0.113mg 0.096mg Millet
Isoleucine 0.148mg 0.116mg Millet
Leucine 0.446mg 0.222mg Millet
Lysine 0.067mg 0.097mg Rice
Methionine 0.07mg 0.063mg Millet
Phenylalanine 0.185mg 0.144mg Millet
Valine 0.184mg 0.164mg Millet
Histidine 0.075mg 0.063mg Millet
Saturated Fat 0.172g 0.077g Rice
Monounsaturated Fat 0.184g 0.088g Millet
Polyunsaturated fat 0.508g 0.076g Millet

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Millet Rice
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

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%
Millet
13%
Rice
Minerals Daily Need Coverage Score
22%
Millet
22%
Rice

Comparison summary

Which food is lower in Sugar?
Rice
Rice is lower in Sugar (difference - 0.08g)
Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Rice
Rice is lower in Saturated Fat (difference - 0.095g)
Which food is lower in glycemic index?
Rice
Rice is lower in glycemic index (difference - 11)
Which food is cheaper?
Millet
Millet is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
Which food is richer in vitamins?
?
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.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Millet - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168871/nutrients
  2. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.