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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
:
4
Brown rice
Brown rice
Contains more Iron +12.5%
Contains more Magnesium +12.8%
Contains less Sodium -50%
Contains more Zinc +28.2%
Contains more Copper +51.9%
Contains more Potassium +38.7%
Contains more Manganese +258.1%
Contains more Selenium +544.4%
Equal in Calcium - 3
Equal in Phosphorus - 103
Millet
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 24% 32% 43% 6% 1% 25% 54% 36% 5%
Brown rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 28% 45% 8% 1% 20% 36% 128% 32%
Contains more Iron +12.5%
Contains more Magnesium +12.8%
Contains less Sodium -50%
Contains more Zinc +28.2%
Contains more Copper +51.9%
Contains more Potassium +38.7%
Contains more Manganese +258.1%
Contains more Selenium +544.4%
Equal in Calcium - 3
Equal in Phosphorus - 103

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
4
:
5
Brown rice
Brown rice
Contains more Vitamin A +∞%
Contains more Vitamin B2 +18.8%
Contains more Folate +111.1%
Contains more Vitamin K +50%
Contains more Vitamin E +750%
Contains more Vitamin B1 +67.9%
Contains more Vitamin B3 +92.6%
Contains more Vitamin B5 +122.2%
Contains more Vitamin B6 +13.9%
Millet
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%
Brown rice
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 A +∞%
Contains more Vitamin B2 +18.8%
Contains more Folate +111.1%
Contains more Vitamin K +50%
Contains more Vitamin E +750%
Contains more Vitamin B1 +67.9%
Contains more Vitamin B3 +92.6%
Contains more Vitamin B5 +122.2%
Contains more Vitamin B6 +13.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Millet
Millet
3
:
2
Brown rice
Brown rice
Contains more Protein +28.1%
Equal in Fats - 0.97
Equal in Carbs - 25.58
Equal in Water - 70.27
Equal in Other - 0.44
Millet
4% 24% 71%
Protein: 3.51 g
Fats: 1 g
Carbs: 23.67 g
Water: 71.41 g
Other: 0.41 g
Brown rice
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 Protein +28.1%
Equal in Fats - 0.97
Equal in Carbs - 25.58
Equal in Water - 70.27
Equal in Other - 0.44

Fat Type Comparison

Fat type breakdown side-by-side comparison
Millet
Millet
2
:
1
Brown rice
Brown rice
Contains less Saturated Fat -33.8%
Contains more Polyunsaturated fat +38.8%
Contains more Monounsaturated Fat +100.5%
Millet
20% 21% 59%
Saturated Fat: 0.172 g
Monounsaturated Fat: 0.184 g
Polyunsaturated fat: 0.508 g
Brown rice
26% 37% 37%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.369 g
Polyunsaturated fat: 0.366 g
Contains less Saturated Fat -33.8%
Contains more Polyunsaturated fat +38.8%
Contains more Monounsaturated 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
Net carbs 22.37g 23.98g Brown rice
Protein 3.51g 2.74g Millet
Fats 1g 0.97g Millet
Carbs 23.67g 25.58g Brown rice
Calories 119kcal 123kcal Brown rice
Starch 24.79g Brown rice
Sugar 0.13g 0.24g Millet
Fiber 1.3g 1.6g Brown rice
Calcium 3mg 3mg
Iron 0.63mg 0.56mg Millet
Magnesium 44mg 39mg Millet
Phosphorus 100mg 103mg Brown rice
Potassium 62mg 86mg Brown rice
Sodium 2mg 4mg Millet
Zinc 0.91mg 0.71mg Millet
Copper 0.161mg 0.106mg Millet
Manganese 0.272mg 0.974mg Brown rice
Selenium 0.9µg 5.8µg Brown rice
Vitamin A 3IU 0IU Millet
Vitamin E 0.02mg 0.17mg 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
Folate 19µg 9µg Millet
Vitamin K 0.3µg 0.2µg 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
Saturated Fat 0.172g 0.26g Millet
Monounsaturated Fat 0.184g 0.369g Brown rice
Polyunsaturated fat 0.508g 0.366g Millet
Omega-6 - Linoleic acid 0.355g Brown rice
Omega-3 - ALA 0.011g Brown rice

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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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
14%
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

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/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.