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Millet vs Rye - In-Depth Nutrition Comparison

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Summary of differences between Millet and Rye

  • Millet has more Copper, Folate, Vitamin B1, and Vitamin B6, while Rye has more Manganese, Fiber, Selenium, Vitamin B5, Potassium, and Zinc.
  • Millet covers your daily need of Copper 43% more than Rye.
  • Millet contains 2 times more Folate than Rye. While Millet contains 85µg of Folate, Rye contains only 38µg.

These are the specific foods used in this comparison Millet, raw and Rye grain.

Infographic

Millet vs Rye 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
3
:
5
Rye
Contains more Iron +14.4%
Contains more Copper +104.4%
Contains more Calcium +200%
Contains more Potassium +161.5%
Contains more Zinc +57.7%
Contains more Phosphorus +16.5%
Contains less Sodium -60%
Equal in Magnesium - 110
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 113% 3% 18% 82% 250% 46% 123% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 99% 8% 45% 79% 123% 73% 143% 1%
Contains more Iron +14.4%
Contains more Copper +104.4%
Contains more Calcium +200%
Contains more Potassium +161.5%
Contains more Zinc +57.7%
Contains more Phosphorus +16.5%
Contains less Sodium -60%
Equal in Magnesium - 110

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
5
:
4
Rye
Contains more Vitamin B1 +33.2%
Contains more Vitamin B2 +15.5%
Contains more Vitamin B3 +10.5%
Contains more Vitamin B6 +30.6%
Contains more Folate +123.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +1600%
Contains more Vitamin B5 +71.7%
Contains more Vitamin K +555.6%
Equal in Vitamin B3 - 4.27
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%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 17% 0% 79% 58% 81% 88% 68% 0% 15% 29%
Contains more Vitamin B1 +33.2%
Contains more Vitamin B2 +15.5%
Contains more Vitamin B3 +10.5%
Contains more Vitamin B6 +30.6%
Contains more Folate +123.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +1600%
Contains more Vitamin B5 +71.7%
Contains more Vitamin K +555.6%
Equal in Vitamin B3 - 4.27

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
39
Millet
36
Rye
Mineral Summary Score
79
Millet
71
Rye

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 food.
Protein
66%
Millet
62%
Rye
Carbohydrates
73%
Millet
76%
Rye
Fats
19%
Millet
8%
Rye

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Millet Rye
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sugar ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Millet Rye
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 Sodium?
Rye
Rye contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Rye
Rye is lower in Saturated Fat (difference - 0.526g)
Which food is lower in glycemic index?
Rye
Rye is lower in glycemic index (difference - 37)
Which food is cheaper?
Rye
Rye is cheaper (difference - $0.2)
Which food is lower in Sugar?
Millet
Millet is lower in Sugar (difference - 0.98g)
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.

All nutrients comparison - raw data values

Nutrient Millet Rye Opinion
Calories 378 338 Millet
Protein 11.02 10.34 Millet
Fats 4.22 1.63 Millet
Vitamin C 0 0
Carbs 72.85 75.86 Rye
Cholesterol 0 0
Vitamin D 0 0
Iron 3.01 2.63 Millet
Calcium 8 24 Rye
Potassium 195 510 Rye
Magnesium 114 110 Millet
Sugar 0.98 Millet
Fiber 8.5 15.1 Rye
Copper 0.75 0.367 Millet
Zinc 1.68 2.65 Rye
Starch
Phosphorus 285 332 Rye
Sodium 5 2 Rye
Vitamin A 0 11 Rye
Vitamin E 0.05 0.85 Rye
Vitamin D 0 0
Vitamin B1 0.421 0.316 Millet
Vitamin B2 0.29 0.251 Millet
Vitamin B3 4.72 4.27 Millet
Vitamin B5 0.848 1.456 Rye
Vitamin B6 0.384 0.294 Millet
Vitamin B12 0 0
Vitamin K 0.9 5.9 Rye
Folate 85 38 Millet
Trans Fat 0 Millet
Saturated Fat 0.723 0.197 Rye
Monounsaturated Fat 0.773 0.208 Millet
Polyunsaturated fat 2.134 0.767 Millet
Tryptophan 0.119 0.108 Millet
Threonine 0.353 0.289 Millet
Isoleucine 0.465 0.208 Millet
Leucine 1.4 0.563 Millet
Lysine 0.212 0.286 Rye
Methionine 0.221 0.153 Millet
Phenylalanine 0.58 0.435 Millet
Valine 0.578 0.317 Millet
Histidine 0.236 0.189 Millet
Fructose 0.11 Rye

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to 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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.