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 for 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
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| 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% |
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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.51 g
Fats:
1 g
Carbs:
23.67 g
Water:
71.41 g
Other:
0.41 g
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
Saturated fat:
Sat. Fat
0.172 g
Monounsaturated fat:
Mono. Fat
0.184 g
Polyunsaturated fat:
Poly. Fat
0.508 g
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.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 0.272mg | 0.974mg | 31% |
| Starch | 24.79g | 10% | |
| Selenium | 0.9µg | 5.8µg | 9% |
| Vitamin B3 | 1.33mg | 2.561mg | 8% |
| Vitamin B1 | 0.106mg | 0.178mg | 6% |
| Copper | 0.161mg | 0.106mg | 6% |
| Vitamin B5 | 0.171mg | 0.38mg | 4% |
| Folate | 19µg | 9µg | 3% |
| Zinc | 0.91mg | 0.71mg | 2% |
| Protein | 3.51g | 2.74g | 2% |
| Potassium | 62mg | 86mg | 1% |
| Iron | 0.63mg | 0.56mg | 1% |
| Vitamin B6 | 0.108mg | 0.123mg | 1% |
| Fiber | 1.3g | 1.6g | 1% |
| Magnesium | 44mg | 39mg | 1% |
| Carbs | 23.67g | 25.58g | 1% |
| Vitamin E | 0.02mg | 0.17mg | 1% |
| Polyunsaturated fat | 0.508g | 0.366g | 1% |
| Vitamin B2 | 0.082mg | 0.069mg | 1% |
| Calories | 119kcal | 123kcal | 0% |
| Fats | 1g | 0.97g | 0% |
| Net carbs | 22.37g | 23.98g | N/A |
| Calcium | 3mg | 3mg | 0% |
| Sugar | 0.13g | 0.24g | N/A |
| Phosphorus | 100mg | 103mg | 0% |
| Sodium | 2mg | 4mg | 0% |
| Vitamin K | 0.3µg | 0.2µg | 0% |
| Choline | 11.2mg | 9.2mg | 0% |
| Saturated fat | 0.172g | 0.26g | 0% |
| Monounsaturated fat | 0.184g | 0.369g | 0% |
| Tryptophan | 0.038mg | 0.033mg | 0% |
| Threonine | 0.113mg | 0.095mg | 0% |
| Isoleucine | 0.148mg | 0.109mg | 0% |
| Leucine | 0.446mg | 0.214mg | 0% |
| Lysine | 0.067mg | 0.099mg | 0% |
| Methionine | 0.07mg | 0.058mg | 0% |
| Phenylalanine | 0.185mg | 0.133mg | 0% |
| Valine | 0.184mg | 0.151mg | 0% |
| Histidine | 0.075mg | 0.066mg | 0% |
| Omega-3 - ALA | 0.011g | N/A | |
| Omega-6 - Linoleic acid | 0.355g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
13%
Minerals Daily Need Coverage Score
22%
32%
Comparison summary
Which food is lower in Sugar?
Millet is lower in Sugar (difference - 0.11g)
Which food contains less Sodium?
Millet contains less Sodium (difference - 2mg)
Which food is lower in Saturated fat?
Millet is lower in Saturated fat (difference - 0.088g)
Which food is cheaper?
Millet is cheaper (difference - $1.4)
Which food is lower in glycemic index?
Brown rice is lower in glycemic index (difference - 5)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.