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Millet vs Brown rice - In-Depth Nutrition Comparison

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How are Millet and Brown rice different?

  • Millet is higher than Brown rice in Copper, Iron, Manganese, Fiber, Phosphorus, Vitamin B1, Vitamin B6, Folate, Magnesium, and Vitamin B2.
  • Millet covers your daily need of Copper 72% more than Brown rice.
  • Millet contains 9 times more Folate than Brown rice. Millet contains 85µg of Folate, while Brown rice contains 9µg.

Millet, raw and Rice, brown, long-grain, cooked types were used in this article.

Infographic

Millet vs Brown rice infographic
Infographic link

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 +166.7%
Contains more Iron +437.5%
Contains more Magnesium +192.3%
Contains more Phosphorus +176.7%
Contains more Potassium +126.7%
Contains more Zinc +136.6%
Contains more Copper +607.5%
Contains less Sodium -20%
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% 22% 28% 45% 8% 1% 20% 36%
Contains more Calcium +166.7%
Contains more Iron +437.5%
Contains more Magnesium +192.3%
Contains more Phosphorus +176.7%
Contains more Potassium +126.7%
Contains more Zinc +136.6%
Contains more Copper +607.5%
Contains less Sodium -20%

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
7
:
Contains more Vitamin B1 +136.5%
Contains more Vitamin B2 +320.3%
Contains more Vitamin B3 +84.3%
Contains more Vitamin B5 +123.2%
Contains more Vitamin B6 +212.2%
Contains more Folate +844.4%
Contains more Vitamin K +350%
Contains more Vitamin E +240%
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% 4% 0% 0% 45% 16% 49% 23% 29% 7% 0% 1%
Contains more Vitamin B1 +136.5%
Contains more Vitamin B2 +320.3%
Contains more Vitamin B3 +84.3%
Contains more Vitamin B5 +123.2%
Contains more Vitamin B6 +212.2%
Contains more Folate +844.4%
Contains more Vitamin K +350%
Contains more Vitamin E +240%

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

All nutrients comparison - raw data values

Nutrient Millet Brown rice Opinion
Net carbs 64.35g 23.98g Millet
Protein 11.02g 2.74g Millet
Fats 4.22g 0.97g Millet
Carbs 72.85g 25.58g Millet
Calories 378kcal 123kcal Millet
Starch g 24.79g Brown rice
Fructose g 0g Brown rice
Sugar g 0.24g Millet
Fiber 8.5g 1.6g Millet
Calcium 8mg 3mg Millet
Iron 3.01mg 0.56mg Millet
Magnesium 114mg 39mg Millet
Phosphorus 285mg 103mg Millet
Potassium 195mg 86mg Millet
Sodium 5mg 4mg Brown rice
Zinc 1.68mg 0.71mg Millet
Copper 0.75mg 0.106mg Millet
Vitamin A 0IU 0IU
Vitamin E 0.05mg 0.17mg Brown rice
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.421mg 0.178mg Millet
Vitamin B2 0.29mg 0.069mg Millet
Vitamin B3 4.72mg 2.561mg Millet
Vitamin B5 0.848mg 0.38mg Millet
Vitamin B6 0.384mg 0.123mg Millet
Folate 85µg 9µg Millet
Vitamin B12 0µg 0µg
Vitamin K 0.9µg 0.2µg Millet
Tryptophan 0.119mg 0.033mg Millet
Threonine 0.353mg 0.095mg Millet
Isoleucine 0.465mg 0.109mg Millet
Leucine 1.4mg 0.214mg Millet
Lysine 0.212mg 0.099mg Millet
Methionine 0.221mg 0.058mg Millet
Phenylalanine 0.58mg 0.133mg Millet
Valine 0.578mg 0.151mg Millet
Histidine 0.236mg 0.066mg Millet
Cholesterol 0mg 0mg
Trans Fat g 0g Millet
Saturated Fat 0.723g 0.26g Brown rice
Monounsaturated Fat 0.773g 0.369g Millet
Polyunsaturated fat 2.134g 0.366g Millet

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Millet Brown 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
14
Brown rice
Mineral Summary Score
79
Millet
20
Brown 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
16%
Brown rice
Carbohydrates
73%
Millet
26%
Brown rice
Fats
19%
Millet
4%
Brown rice

Comparison summary

Which food is lower in Sugar?
Millet
Millet is lower in Sugar (difference - 0.24g)
Which food is cheaper?
Millet
Millet is cheaper (difference - $1.4)
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 contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Brown rice
Brown rice is lower in Saturated Fat (difference - 0.463g)
Which food is lower in glycemic index?
Brown rice
Brown rice is lower in glycemic index (difference - 5)
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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.