Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Millet
  5. Compare
  6. Millet vs. Rice, white, medium-grain, cooked, unenriched

Millet vs. Rice, white, medium-grain, cooked, unenriched — In-Depth Nutrition Comparison

Compare

Summary of differences between millet and rice, white, medium-grain, cooked, unenriched

  • The amount of copper, phosphorus, magnesium, vitamin B1, vitamin B3, iron, and vitamin B2 in millet is higher than in rice, white, medium-grain, cooked, unenriched.
  • Millet covers your daily need for copper, 14% more than rice, white, medium-grain, cooked, unenriched.
  • Millet contains 10 times more folate than rice, white, medium-grain, cooked, unenriched. While millet contains 19µg of folate, rice, white, medium-grain, cooked, unenriched contains only 2µg.

These are the specific foods used in this comparison Millet, cooked and Rice, white, medium-grain, cooked, unenriched.

Infographic

Millet vs Rice, white, medium-grain, cooked, unenriched 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.
Millet
Millet
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 0.9% 5.5% 24% 54% 25% 43% 0.26% 35% 4.9%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 0.9% 2.6% 7.5% 13% 11% 16% 0% 49% 0%
Contains more MagnesiumMagnesium +238.5%
Contains more PotassiumPotassium +113.8%
Contains more IronIron +215%
Contains more CopperCopper +323.7%
Contains more ZincZinc +116.7%
Contains more PhosphorusPhosphorus +170.3%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +38.6%
~equal in Calcium ~3mg

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.
Millet
Millet
8
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0.4% 0% 27% 19% 25% 10% 25% 0% 0.75% 14% 6.1%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 5% 3.7% 7.5% 25% 12% 0% 0% 1.5% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +430%
Contains more Vitamin B2Vitamin B2 +412.5%
Contains more Vitamin B3Vitamin B3 +232.5%
Contains more Vitamin B6Vitamin B6 +116%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +850%
Contains more CholineCholine +∞%
Contains more Vitamin B5Vitamin B5 +140.4%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Millet Rice, white, medium-grain, cooked, unenriched DV% diff.
Copper 0.161mg 0.038mg 14%
Phosphorus 100mg 37mg 9%
Vitamin B1 0.106mg 0.02mg 7%
Magnesium 44mg 13mg 7%
Vitamin B3 1.33mg 0.4mg 6%
Fiber 1.3g 5%
Manganese 0.272mg 0.377mg 5%
Vitamin B5 0.171mg 0.411mg 5%
Vitamin B2 0.082mg 0.016mg 5%
Iron 0.63mg 0.2mg 5%
Folate 19µg 2µg 4%
Zinc 0.91mg 0.42mg 4%
Vitamin B6 0.108mg 0.05mg 4%
Polyunsaturated fat 0.508g 0.056g 3%
Protein 3.51g 2.38g 2%
Choline 11.2mg 2%
Carbs 23.67g 28.59g 2%
Selenium 0.9µg 2%
Saturated fat 0.172g 0.057g 1%
Calories 119kcal 130kcal 1%
Fats 1g 0.21g 1%
Potassium 62mg 29mg 1%
Net carbs 22.37g 28.59g N/A
Calcium 3mg 3mg 0%
Sugar 0.13g N/A
Sodium 2mg 0mg 0%
Vitamin E 0.02mg 0%
Vitamin K 0.3µg 0%
Monounsaturated fat 0.184g 0.065g 0%
Tryptophan 0.038mg 0.028mg 0%
Threonine 0.113mg 0.085mg 0%
Isoleucine 0.148mg 0.103mg 0%
Leucine 0.446mg 0.197mg 0%
Lysine 0.067mg 0.086mg 0%
Methionine 0.07mg 0.056mg 0%
Phenylalanine 0.185mg 0.127mg 0%
Valine 0.184mg 0.145mg 0%
Histidine 0.075mg 0.056mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Millet
Millet
4
4% 24% 71%
Protein: 3.51 g
Fats: 1 g
Carbs: 23.67 g
Water: 71.41 g
Other: 0.41 g
2% 29% 69%
Protein: 2.38 g
Fats: 0.21 g
Carbs: 28.59 g
Water: 68.61 g
Other: 0.21 g
Contains more ProteinProtein +47.5%
Contains more FatsFats +376.2%
Contains more OtherOther +95.2%
Contains more CarbsCarbs +20.8%
~equal in Water ~68.61g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Millet
Millet
2
20% 21% 59%
Saturated fat: Sat. Fat 0.172 g
Monounsaturated fat: Mono. Fat 0.184 g
Polyunsaturated fat: Poly. Fat 0.508 g
32% 37% 31%
Saturated fat: Sat. Fat 0.057 g
Monounsaturated fat: Mono. Fat 0.065 g
Polyunsaturated fat: Poly. Fat 0.056 g
Contains more Mono. FatMonounsaturated fat +183.1%
Contains more Poly. FatPolyunsaturated fat +807.1%
Contains less Sat. FatSaturated fat -66.9%

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Millet - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168871/nutrients
  2. Rice, white, medium-grain, cooked, unenriched - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168930/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.