Millet vs Brown rice - In-Depth Nutrition Comparison

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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" chart below show how much of the daily needs can be covered by 300 grams of the food

Millet

7

:

1

Brown rice

Contains more Iron +437.5%

Contains more Calcium +166.7%

Contains more Potassium +126.7%

Contains more Magnesium +192.3%

Contains more Copper +607.5%

Contains more Zinc +136.6%

Contains more Phosphorus +176.7%

Contains less Sodium -20%

Millet

Brown rice

Contains more Iron +437.5%

Contains more Calcium +166.7%

Contains more Potassium +126.7%

Contains more Magnesium +192.3%

Contains more Copper +607.5%

Contains more Zinc +136.6%

Contains more Phosphorus +176.7%

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

6

:

1

Brown rice

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 Vitamin K +350%

Contains more Vitamin E +240%

Millet

Brown rice

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 Vitamin K +350%

Contains more Vitamin E +240%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is

Vitamin Summary Score

24

10

Mineral Summary Score

48

14

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 the food

Protein

66%

16%

Carbohydrates

73%

26%

Fats

19%

4%

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.


Lower in Sugars
Lower in price
Rich in minerals
Rich in vitamins
Lower in Sodium
Lower in Saturated Fat
Lower in glycemic index
Lower in Cholesterol	Equal

Which food is preferable in case of diets?

Low Calories diet

Low Fats diet

Low Carbs diet

Low glycemic index diet

is better in case of low diet


Low Calories diet
Low Fats diet
Low Carbs diet
Low glycemic index diet

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Comparison summary

Which food contains less Sugars?

Millet contains less Sugars (difference - 0.24g)

Which food is cheaper?

Millet is cheaper (difference - $1.4)

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 contains less Sodium?

Brown rice contains less Sodium (difference - 1mg)

Which food is lower in Saturated Fat?

Brown rice is lower in Saturated Fat (difference - 0.463g)

Which food is lower in glycemic index?

Brown rice is lower in glycemic index (difference - 17)

Which food contains less Cholesterol?

?

The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"

Nutrient			Opinion
Calories	378	123
Protein	11.02	2.74
Fats	4.22	0.97
Vitamin C	0	0
Carbs	72.85	25.58
Cholesterol	0	0
Vitamin D	0	0
Iron	3.01	0.56
Calcium	8	3
Potassium	195	86
Magnesium	114	39
Sugars		0.24
Fiber	8.5	1.6
Copper	0.75	0.106
Zinc	1.68	0.71
Starch		24.79
Phosphorus	285	103
Sodium	5	4
Vitamin A	0	0
Vitamin E	0.05	0.17
Vitamin D	0	0
Vitamin B1	0.421	0.178
Vitamin B2	0.29	0.069
Vitamin B3	4.72	2.561
Vitamin B5	0.848	0.38
Vitamin B6	0.384	0.123
Vitamin B12	0	0
Vitamin K	0.9	0.2
Folic acid (B9)	0	0
Trans Fat		0
Saturated Fat	0.723	0.26
Monounsaturated Fat	0.773	0.369
Polyunsaturated fat	2.134	0.366
Tryptophan	0.119	0.033
Threonine	0.353	0.095
Isoleucine	0.465	0.109
Leucine	1.4	0.214
Lysine	0.212	0.099
Methionine	0.221	0.058
Phenylalanine	0.58	0.133
Valine	0.578	0.151
Histidine	0.236	0.066