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. Rye

Millet vs. Rye — In-Depth Nutrition Comparison

Compare

The main differences between Millet and Rye

  • Millet contains less Manganese, Fiber, Phosphorus, Vitamin B5, Iron, Selenium, Copper, Vitamin B3, Vitamin B1, and Zinc than Rye.
  • Daily need coverage for Manganese from Rye is 100% higher.

Food types used in this article are Millet, cooked and Rye grain.

Infographic

Millet vs Rye 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
0
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%
Rye
Rye
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 79% 7.2% 45% 99% 122% 72% 142% 0.26% 336% 76%
Contains more MagnesiumMagnesium +150%
Contains more CalciumCalcium +700%
Contains more PotassiumPotassium +722.6%
Contains more IronIron +317.5%
Contains more CopperCopper +128%
Contains more ZincZinc +191.2%
Contains more PhosphorusPhosphorus +232%
Contains more ManganeseManganese +847.4%
Contains more SeleniumSelenium +1444.4%
~equal in Sodium ~2mg

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
0
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% 0.18% 0.4% 0% 27% 19% 25% 10% 25% 0% 0.75% 14% 6.1%
Rye
Rye
10
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% 0.66% 17% 0% 79% 58% 80% 87% 68% 0% 15% 29% 17%
Contains more Vitamin AVitamin A +266.7%
Contains more Vitamin EVitamin E +4150%
Contains more Vitamin B1Vitamin B1 +198.1%
Contains more Vitamin B2Vitamin B2 +206.1%
Contains more Vitamin B3Vitamin B3 +221.1%
Contains more Vitamin B5Vitamin B5 +751.5%
Contains more Vitamin B6Vitamin B6 +172.2%
Contains more Vitamin KVitamin K +1866.7%
Contains more FolateFolate +100%
Contains more CholineCholine +171.4%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Millet
Millet
1
4% 24% 71%
Protein: 3.51 g
Fats: 1 g
Carbs: 23.67 g
Water: 71.41 g
Other: 0.41 g
Rye
Rye
4
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
Contains more WaterWater +573.7%
Contains more ProteinProtein +194.6%
Contains more FatsFats +63%
Contains more CarbsCarbs +220.5%
Contains more OtherOther +282.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Millet
Millet
1
20% 21% 59%
Saturated Fat: Sat. Fat 0.172 g
Monounsaturated Fat: Mono. Fat 0.184 g
Polyunsaturated fat: Poly. Fat 0.508 g
Rye
Rye
2
17% 18% 65%
Saturated Fat: Sat. Fat 0.197 g
Monounsaturated Fat: Mono. Fat 0.208 g
Polyunsaturated fat: Poly. Fat 0.767 g
Contains less Sat. FatSaturated Fat -12.7%
Contains more Mono. FatMonounsaturated Fat +13%
Contains more Poly. FatPolyunsaturated fat +51%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Millet Rye
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in Sodium Equal

All nutrients comparison - raw data values

Nutrient Millet Rye Opinion
Calories 119kcal 338kcal Rye
Protein 3.51g 10.34g Rye
Fats 1g 1.63g Rye
Net carbs 22.37g 60.76g Rye
Carbs 23.67g 75.86g Rye
Magnesium 44mg 110mg Rye
Calcium 3mg 24mg Rye
Potassium 62mg 510mg Rye
Iron 0.63mg 2.63mg Rye
Sugar 0.13g 0.98g Millet
Fiber 1.3g 15.1g Rye
Copper 0.161mg 0.367mg Rye
Zinc 0.91mg 2.65mg Rye
Phosphorus 100mg 332mg Rye
Sodium 2mg 2mg
Vitamin A 3IU 11IU Rye
Vitamin A 0µg 1µg Rye
Vitamin E 0.02mg 0.85mg Rye
Manganese 0.272mg 2.577mg Rye
Selenium 0.9µg 13.9µg Rye
Vitamin B1 0.106mg 0.316mg Rye
Vitamin B2 0.082mg 0.251mg Rye
Vitamin B3 1.33mg 4.27mg Rye
Vitamin B5 0.171mg 1.456mg Rye
Vitamin B6 0.108mg 0.294mg Rye
Vitamin K 0.3µg 5.9µg Rye
Folate 19µg 38µg Rye
Choline 11.2mg 30.4mg Rye
Saturated Fat 0.172g 0.197g Millet
Monounsaturated Fat 0.184g 0.208g Rye
Polyunsaturated fat 0.508g 0.767g Rye
Tryptophan 0.038mg 0.108mg Rye
Threonine 0.113mg 0.289mg Rye
Isoleucine 0.148mg 0.208mg Rye
Leucine 0.446mg 0.563mg Rye
Lysine 0.067mg 0.286mg Rye
Methionine 0.07mg 0.153mg Rye
Phenylalanine 0.185mg 0.435mg Rye
Valine 0.184mg 0.317mg Rye
Histidine 0.075mg 0.189mg Rye
Fructose 0.11g Rye

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

People also compare

Millet
Millet vs Brown rice
Brown rice
Millet
Millet vs Oat
Oat
Millet
Millet vs Rice
Rice
Rye
Rye vs Wheat
Wheat
Rye
Rye vs Flour
Flour
Rye
Rye vs Wild rice raw
Wild rice raw

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%
Millet
35%
Rye
Minerals Daily Need Coverage Score
22%
Millet
98%
Rye

Comparison summary

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 richer in minerals?
Rye
Rye is relatively richer in minerals
Which food is richer in vitamins?
Rye
Rye is relatively richer in vitamins
Which food is lower in Sugar?
Millet
Millet is lower in Sugar (difference - 0.85g)
Which food is lower in Saturated Fat?
Millet
Millet is lower in Saturated Fat (difference - 0.025g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (2 mg)

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. 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.