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Millet vs Wild rice - In-Depth Nutrition Comparison

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How are Millet and Wild rice different?

  • Millet is higher in Vitamin B1, Copper, Manganese, Iron, and Fiber, however Wild rice is richer in Zinc, Phosphorus, Magnesium, Vitamin B3, and Potassium.
  • Daily need coverage for Zinc from Wild rice is 39% higher.
  • Millet contains 4 times more Vitamin B1 than Wild rice. While Millet contains 0.421mg of Vitamin B1, Wild rice contains only 0.115mg.

Millet, raw and Wild rice, raw are the varieties used in this article.

Infographic

Millet vs Wild rice 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Millet
Millet
3
:
5
Wild rice
Wild rice
Contains more Iron +53.6%
Contains less Sodium -28.6%
Contains more Copper +43.1%
Contains more Calcium +162.5%
Contains more Magnesium +55.3%
Contains more Phosphorus +51.9%
Contains more Potassium +119%
Contains more Zinc +254.8%
Millet
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 113% 82% 123% 18% 1% 46% 250%
Wild rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 74% 127% 186% 38% 1% 163% 175%
Contains more Iron +53.6%
Contains less Sodium -28.6%
Contains more Copper +43.1%
Contains more Calcium +162.5%
Contains more Magnesium +55.3%
Contains more Phosphorus +51.9%
Contains more Potassium +119%
Contains more Zinc +254.8%

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
2
:
7
Wild rice
Wild rice
Contains more Vitamin B1 +266.1%
Contains more Vitamin B2 +10.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +1540%
Contains more Vitamin B3 +42.6%
Contains more Vitamin B5 +26.7%
Contains more Folate +11.8%
Contains more Vitamin K +111.1%
Equal in Vitamin B2 - 0.262
Equal in Vitamin B6 - 0.391
Millet
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 106% 67% 89% 51% 89% 64% 0% 3%
Wild rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 0% 29% 61% 127% 65% 91% 72% 0% 5%
Contains more Vitamin B1 +266.1%
Contains more Vitamin B2 +10.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +1540%
Contains more Vitamin B3 +42.6%
Contains more Vitamin B5 +26.7%
Contains more Folate +11.8%
Contains more Vitamin K +111.1%
Equal in Vitamin B2 - 0.262
Equal in Vitamin B6 - 0.391

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 Wild rice
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Millet Wild rice Opinion
Net carbs 64.35g 68.7g Wild rice
Protein 11.02g 14.73g Wild rice
Fats 4.22g 1.08g Millet
Carbs 72.85g 74.9g Wild rice
Calories 378kcal 357kcal Millet
Starch g g
Fructose g g
Sugar g 2.5g Millet
Fiber 8.5g 6.2g Millet
Calcium 8mg 21mg Wild rice
Iron 3.01mg 1.96mg Millet
Magnesium 114mg 177mg Wild rice
Phosphorus 285mg 433mg Wild rice
Potassium 195mg 427mg Wild rice
Sodium 5mg 7mg Millet
Zinc 1.68mg 5.96mg Wild rice
Copper 0.75mg 0.524mg Millet
Vitamin A 0IU 19IU Wild rice
Vitamin E 0.05mg 0.82mg Wild rice
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.421mg 0.115mg Millet
Vitamin B2 0.29mg 0.262mg Millet
Vitamin B3 4.72mg 6.733mg Wild rice
Vitamin B5 0.848mg 1.074mg Wild rice
Vitamin B6 0.384mg 0.391mg Wild rice
Folate 85µg 95µg Wild rice
Vitamin B12 0µg 0µg
Vitamin K 0.9µg 1.9µg Wild rice
Tryptophan 0.119mg 0.179mg Wild rice
Threonine 0.353mg 0.469mg Wild rice
Isoleucine 0.465mg 0.618mg Wild rice
Leucine 1.4mg 1.018mg Millet
Lysine 0.212mg 0.629mg Wild rice
Methionine 0.221mg 0.438mg Wild rice
Phenylalanine 0.58mg 0.721mg Wild rice
Valine 0.578mg 0.858mg Wild rice
Histidine 0.236mg 0.384mg Wild rice
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 0.723g 0.156g Wild rice
Monounsaturated Fat 0.773g 0.159g Millet
Polyunsaturated fat 2.134g 0.676g Millet

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Millet Wild rice
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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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
39
Wild rice
Mineral Summary Score
79
Millet
96
Wild 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 food.
Protein
66%
Millet
88%
Wild rice
Carbohydrates
73%
Millet
75%
Wild rice
Fats
19%
Millet
5%
Wild rice

Comparison summary

Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 0.567g)
Which food is lower in glycemic index?
Wild rice
Wild rice is lower in glycemic index (difference - 14)
Which food is cheaper?
Wild rice
Wild rice is cheaper (difference - $0.6)
Which food is richer in minerals?
Wild rice
Wild rice is relatively richer in minerals
Which food is richer in vitamins?
Wild rice
Wild rice is relatively richer in vitamins
Which food is lower in Sugar?
Millet
Millet is lower in Sugar (difference - 2.5g)
Which food contains less Sodium?
Millet
Millet contains less Sodium (difference - 2mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.