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.
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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
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Iron
+12.5%
Contains
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Magnesium
+12.8%
Contains
less
Sodium
-50%
Contains
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Zinc
+28.2%
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Copper
+51.9%
Contains
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Potassium
+38.7%
Contains
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Manganese
+258.1%
Contains
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Selenium
+544.4%
Equal in Calcium - 3
Equal in Phosphorus - 103
Contains
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Iron
+12.5%
Contains
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Magnesium
+12.8%
Contains
less
Sodium
-50%
Contains
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Zinc
+28.2%
Contains
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Copper
+51.9%
Contains
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Potassium
+38.7%
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Manganese
+258.1%
Contains
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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.
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Contains
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Vitamin A
+∞%
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Vitamin B2
+18.8%
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Folate
+111.1%
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Vitamin K
+50%
Contains
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Vitamin E
+750%
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Vitamin B1
+67.9%
Contains
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Vitamin B3
+92.6%
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Vitamin B5
+122.2%
Contains
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Vitamin B6
+13.9%
Contains
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Vitamin A
+∞%
Contains
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Vitamin B2
+18.8%
Contains
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Folate
+111.1%
Contains
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Vitamin K
+50%
Contains
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Vitamin E
+750%
Contains
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Vitamin B1
+67.9%
Contains
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Vitamin B3
+92.6%
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Vitamin B5
+122.2%
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Vitamin B6
+13.9%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+28.1%
Equal in Fats - 0.97
Equal in Carbs - 25.58
Equal in Water - 70.27
Equal in Other - 0.44
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
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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
Contains
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Saturated Fat
-33.8%
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Polyunsaturated fat
+38.8%
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Monounsaturated Fat
+100.5%
Saturated Fat:
0.172 g
Monounsaturated Fat:
0.184 g
Polyunsaturated fat:
0.508 g
Saturated Fat:
0.26 g
Monounsaturated Fat:
0.369 g
Polyunsaturated fat:
0.366 g
Contains
less
Saturated Fat
-33.8%
Contains
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Polyunsaturated fat
+38.8%
Contains
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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.
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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 | ![]() |
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Opinion |
Net carbs | 22.37g | 23.98g |
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Protein | 3.51g | 2.74g |
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Fats | 1g | 0.97g |
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Carbs | 23.67g | 25.58g |
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Calories | 119kcal | 123kcal |
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Starch | 24.79g |
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Sugar | 0.13g | 0.24g |
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Fiber | 1.3g | 1.6g |
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Calcium | 3mg | 3mg | |
Iron | 0.63mg | 0.56mg |
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Magnesium | 44mg | 39mg |
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Phosphorus | 100mg | 103mg |
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Potassium | 62mg | 86mg |
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Sodium | 2mg | 4mg |
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Zinc | 0.91mg | 0.71mg |
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Copper | 0.161mg | 0.106mg |
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Manganese | 0.272mg | 0.974mg |
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Selenium | 0.9µg | 5.8µg |
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Vitamin A | 3IU | 0IU |
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Vitamin E | 0.02mg | 0.17mg |
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Vitamin B1 | 0.106mg | 0.178mg |
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Vitamin B2 | 0.082mg | 0.069mg |
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Vitamin B3 | 1.33mg | 2.561mg |
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Vitamin B5 | 0.171mg | 0.38mg |
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Vitamin B6 | 0.108mg | 0.123mg |
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Folate | 19µg | 9µg |
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Vitamin K | 0.3µg | 0.2µg |
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Tryptophan | 0.038mg | 0.033mg |
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Threonine | 0.113mg | 0.095mg |
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Isoleucine | 0.148mg | 0.109mg |
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Leucine | 0.446mg | 0.214mg |
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Lysine | 0.067mg | 0.099mg |
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Methionine | 0.07mg | 0.058mg |
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Phenylalanine | 0.185mg | 0.133mg |
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Valine | 0.184mg | 0.151mg |
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Histidine | 0.075mg | 0.066mg |
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Saturated Fat | 0.172g | 0.26g |
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Monounsaturated Fat | 0.184g | 0.369g |
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Polyunsaturated fat | 0.508g | 0.366g |
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Omega-6 - Linoleic acid | 0.355g |
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Omega-3 - ALA | 0.011g |
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Which food is preferable for your diet?


is better in case of low diet
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Low Fats diet |
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Low Carbs diet |
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Low Calories 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%

14%

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?
?
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.