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  6. Millet vs. Brown rice

Millet vs. Brown rice — In-Depth Nutrition Comparison

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How are Millet and Brown rice different?

  • Millet is higher in Copper, however, Brown rice is richer in Manganese, Selenium, Vitamin B3, and Vitamin B1.
  • Daily need coverage for Manganese from Brown rice is 31% higher.
  • Millet contains 2 times more Copper than Brown rice. While Millet contains 0.161mg of Copper, Brown rice contains only 0.106mg.

Millet, cooked and Rice, brown, long-grain, cooked are the varieties 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Millet
Millet
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 0.9% 5.5% 24% 54% 25% 43% 0.26% 35% 4.9%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Contains more MagnesiumMagnesium +12.8%
Contains more IronIron +12.5%
Contains more CopperCopper +51.9%
Contains more ZincZinc +28.2%
Contains less SodiumSodium -50%
Contains more PotassiumPotassium +38.7%
Contains more ManganeseManganese +258.1%
Contains more SeleniumSelenium +544.4%
~equal in Calcium ~3mg
~equal in Phosphorus ~103mg

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
Millet
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.18% 0.4% 0% 27% 19% 25% 10% 25% 0% 0.75% 14% 6.1%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +18.8%
Contains more Vitamin KVitamin K +50%
Contains more FolateFolate +111.1%
Contains more CholineCholine +21.7%
Contains more Vitamin EVitamin E +750%
Contains more Vitamin B1Vitamin B1 +67.9%
Contains more Vitamin B3Vitamin B3 +92.6%
Contains more Vitamin B5Vitamin B5 +122.2%
Contains more Vitamin B6Vitamin B6 +13.9%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Millet
Millet
3
4% 24% 71%
Protein: 3.51 g
Fats: 1 g
Carbs: 23.67 g
Water: 71.41 g
Other: 0.41 g
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more ProteinProtein +28.1%
~equal in Fats ~0.97g
~equal in Carbs ~25.58g
~equal in Water ~70.27g
~equal in Other ~0.44g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Millet
Millet
2
20% 21% 59%
Saturated Fat: Sat. Fat 0.172 g
Monounsaturated Fat: Mono. Fat 0.184 g
Polyunsaturated fat: Poly. Fat 0.508 g
26% 37% 37%
Saturated Fat: Sat. Fat 0.26 g
Monounsaturated Fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains less Sat. FatSaturated Fat -33.8%
Contains more Poly. FatPolyunsaturated fat +38.8%
Contains more Mono. FatMonounsaturated Fat +100.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Millet Brown rice Opinion
Calories 119kcal 123kcal Brown rice
Protein 3.51g 2.74g Millet
Fats 1g 0.97g Millet
Net carbs 22.37g 23.98g Brown rice
Carbs 23.67g 25.58g Brown rice
Magnesium 44mg 39mg Millet
Calcium 3mg 3mg
Potassium 62mg 86mg Brown rice
Iron 0.63mg 0.56mg Millet
Sugar 0.13g 0.24g Millet
Fiber 1.3g 1.6g Brown rice
Copper 0.161mg 0.106mg Millet
Zinc 0.91mg 0.71mg Millet
Starch 24.79g Brown rice
Phosphorus 100mg 103mg Brown rice
Sodium 2mg 4mg Millet
Vitamin A 3IU 0IU Millet
Vitamin E 0.02mg 0.17mg Brown rice
Manganese 0.272mg 0.974mg Brown rice
Selenium 0.9µg 5.8µg Brown rice
Vitamin B1 0.106mg 0.178mg Brown rice
Vitamin B2 0.082mg 0.069mg Millet
Vitamin B3 1.33mg 2.561mg Brown rice
Vitamin B5 0.171mg 0.38mg Brown rice
Vitamin B6 0.108mg 0.123mg Brown rice
Vitamin K 0.3µg 0.2µg Millet
Folate 19µg 9µg Millet
Choline 11.2mg 9.2mg Millet
Saturated Fat 0.172g 0.26g Millet
Monounsaturated Fat 0.184g 0.369g Brown rice
Polyunsaturated fat 0.508g 0.366g Millet
Tryptophan 0.038mg 0.033mg Millet
Threonine 0.113mg 0.095mg Millet
Isoleucine 0.148mg 0.109mg Millet
Leucine 0.446mg 0.214mg Millet
Lysine 0.067mg 0.099mg Brown rice
Methionine 0.07mg 0.058mg Millet
Phenylalanine 0.185mg 0.133mg Millet
Valine 0.184mg 0.151mg Millet
Histidine 0.075mg 0.066mg Millet
Omega-3 - ALA 0.011g Brown rice
Omega-6 - Linoleic acid 0.355g Brown rice

Which food is preferable for your diet?

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

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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%
Millet
13%
Brown rice
Minerals Daily Need Coverage Score
22%
Millet
32%
Brown rice

Comparison summary

Which food is lower in Sugar?
Millet
Millet is lower in Sugar (difference - 0.11g)
Which food contains less Sodium?
Millet
Millet contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Millet
Millet is lower in Saturated Fat (difference - 0.088g)
Which food is cheaper?
Millet
Millet is cheaper (difference - $1.4)
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)
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. 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.