Millet vs. Rice — In-Depth Nutrition Comparison
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What are the differences between millet and rice?
- Millet is higher in copper, phosphorus, magnesium, vitamin B1, vitamin B3, iron, and vitamin B2, yet rice is higher in selenium and manganese.
- Rice's daily need coverage for selenium is 12% more.
- Millet has 6 times more folate than rice. While millet has 19µg of folate, rice has only 3µg.
- The glycemic index of rice is lower.
We used Millet, cooked and Rice, white, long-grain, regular, unenriched, cooked without salt types in this article.
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.
| Contains more MagnesiumMagnesium | +266.7% |
| Contains more PotassiumPotassium | +77.1% |
| Contains more IronIron | +215% |
| Contains more CopperCopper | +133.3% |
| Contains more ZincZinc | +85.7% |
| Contains more PhosphorusPhosphorus | +132.6% |
| Contains more CalciumCalcium | +233.3% |
| Contains less SodiumSodium | -50% |
| Contains more ManganeseManganese | +73.5% |
| Contains more SeleniumSelenium | +733.3% |
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 B1Vitamin B1 | +430% |
| Contains more Vitamin B2Vitamin B2 | +530.8% |
| Contains more Vitamin B3Vitamin B3 | +232.5% |
| Contains more Vitamin B6Vitamin B6 | +16.1% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +533.3% |
| Contains more CholineCholine | +433.3% |
| Contains more Vitamin EVitamin E | +100% |
| Contains more Vitamin B5Vitamin B5 | +128.1% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +30.5% |
| Contains more FatsFats | +257.1% |
| Contains more CarbsCarbs | +19% |
~equal in
Water
~68.44g
~equal in
Other
~0.42g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +109.1% |
| Contains more Poly. FatPolyunsaturated fat | +568.4% |
| Contains less Sat. FatSaturated fat | -55.2% |
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 Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Selenium | 0.9µg | 7.5µg | 12% |
| Copper | 0.161mg | 0.069mg | 10% |
| Manganese | 0.272mg | 0.472mg | 9% |
| Phosphorus | 100mg | 43mg | 8% |
| Magnesium | 44mg | 12mg | 8% |
| Vitamin B1 | 0.106mg | 0.02mg | 7% |
| Vitamin B3 | 1.33mg | 0.4mg | 6% |
| Vitamin B2 | 0.082mg | 0.013mg | 5% |
| Iron | 0.63mg | 0.2mg | 5% |
| Fiber | 1.3g | 0.4g | 4% |
| Folate | 19µg | 3µg | 4% |
| Zinc | 0.91mg | 0.49mg | 4% |
| Vitamin B5 | 0.171mg | 0.39mg | 4% |
| Polyunsaturated fat | 0.508g | 0.076g | 3% |
| Carbs | 23.67g | 28.17g | 2% |
| Choline | 11.2mg | 2.1mg | 2% |
| Protein | 3.51g | 2.69g | 2% |
| Vitamin B6 | 0.108mg | 0.093mg | 1% |
| Calories | 119kcal | 130kcal | 1% |
| Fats | 1g | 0.28g | 1% |
| Potassium | 62mg | 35mg | 1% |
| Calcium | 3mg | 10mg | 1% |
| Net carbs | 22.37g | 27.77g | N/A |
| Sugar | 0.13g | 0.05g | N/A |
| Sodium | 2mg | 1mg | 0% |
| Vitamin E | 0.02mg | 0.04mg | 0% |
| Vitamin K | 0.3µg | 0µg | 0% |
| Saturated fat | 0.172g | 0.077g | 0% |
| Monounsaturated fat | 0.184g | 0.088g | 0% |
| Tryptophan | 0.038mg | 0.031mg | 0% |
| Threonine | 0.113mg | 0.096mg | 0% |
| Isoleucine | 0.148mg | 0.116mg | 0% |
| Leucine | 0.446mg | 0.222mg | 0% |
| Lysine | 0.067mg | 0.097mg | 0% |
| Methionine | 0.07mg | 0.063mg | 0% |
| Phenylalanine | 0.185mg | 0.144mg | 0% |
| Valine | 0.184mg | 0.164mg | 0% |
| Histidine | 0.075mg | 0.063mg | 0% |
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%
5%
Minerals Daily Need Coverage Score
22%
18%
Comparison summary
Which food is lower in Sugar?
Rice is lower in Sugar (difference - 0.08g)
Which food contains less Sodium?
Rice contains less Sodium (difference - 1mg)
Which food is lower in Saturated fat?
Rice is lower in Saturated fat (difference - 0.095g)
Which food is lower in glycemic index?
Rice is lower in glycemic index (difference - 11)
Which food is cheaper?
Millet is cheaper (difference - $0.4)
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 Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)