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Millet vs Brown rice - In-Depth Nutrition Comparison

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How are Millet and Brown rice different?

  • Millet is higher than Brown rice in Copper, Iron, Manganese, Fiber, Phosphorus, Vitamin B1, Vitamin B6, Folate, Magnesium and Vitamin B2.
  • Millet covers your daily need of Copper 72% more than Brown rice.
  • Millet contains 9 times more Folate than Brown rice. Millet contains 85µg of Folate, while Brown rice contains 9µg.

Millet, raw and Rice, brown, long-grain, cooked types were used in this article.

Infographic

Millet vs Brown rice 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Millet
Millet
7
:
1
Brown rice
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
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 113% 3% 18% 82% 250% 46% 123% 1%
Brown rice
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 22% 1% 8% 28% 36% 20% 45% 1%
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
Millet
7
:
1
Brown rice
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 Folate +844.4%
Contains more Vitamin E +240%
Millet
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 1% 0% 106% 67% 89% 51% 89% 0% 3% 64%
Brown rice
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 4% 0% 45% 16% 49% 23% 29% 0% 1% 7%
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 Folate +844.4%
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
39
Millet
14
Brown rice
Mineral Summary Score
79
Millet
20
Brown rice

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%
Millet
16%
Brown rice
Carbohydrates
73%
Millet
26%
Brown rice
Fats
19%
Millet
4%
Brown rice

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.
Millet Brown rice
Lower in Sugars ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

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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Comparison summary

Which food contains less Sugars?
Millet
Millet contains less Sugars (difference - 0.24g)
Which food is cheaper?
Millet
Millet is cheaper (difference - $1.4)
Which food is richer in minerals?
Millet
Millet is relatively richer in minerals
Which food is richer in vitamins?
Millet
Millet is relatively richer in vitamins
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Brown rice
Brown rice is lower in Saturated Fat (difference - 0.463g)
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)

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 Millet Brown rice Opinion
Calories 378 123 Millet
Protein 11.02 2.74 Millet
Fats 4.22 0.97 Millet
Vitamin C 0 0
Carbs 72.85 25.58 Millet
Cholesterol 0 0
Vitamin D 0 0
Iron 3.01 0.56 Millet
Calcium 8 3 Millet
Potassium 195 86 Millet
Magnesium 114 39 Millet
Sugars 0.24 Millet
Fiber 8.5 1.6 Millet
Copper 0.75 0.106 Millet
Zinc 1.68 0.71 Millet
Starch 24.79 Brown rice
Phosphorus 285 103 Millet
Sodium 5 4 Brown rice
Vitamin A 0 0
Vitamin E 0.05 0.17 Brown rice
Vitamin D 0 0
Vitamin B1 0.421 0.178 Millet
Vitamin B2 0.29 0.069 Millet
Vitamin B3 4.72 2.561 Millet
Vitamin B5 0.848 0.38 Millet
Vitamin B6 0.384 0.123 Millet
Vitamin B12 0 0
Vitamin K 0.9 0.2 Millet
Folate 85 9 Millet
Trans Fat 0 Millet
Saturated Fat 0.723 0.26 Brown rice
Monounsaturated Fat 0.773 0.369 Millet
Polyunsaturated fat 2.134 0.366 Millet
Tryptophan 0.119 0.033 Millet
Threonine 0.353 0.095 Millet
Isoleucine 0.465 0.109 Millet
Leucine 1.4 0.214 Millet
Lysine 0.212 0.099 Millet
Methionine 0.221 0.058 Millet
Phenylalanine 0.58 0.133 Millet
Valine 0.578 0.151 Millet
Histidine 0.236 0.066 Millet
Fructose 0 Brown rice

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Millet - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169702/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.