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.
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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
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Contains
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Iron
+53.6%
Contains
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Copper
+43.1%
Contains
less
Sodium
-28.6%
Contains
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Calcium
+162.5%
Contains
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Potassium
+119%
Contains
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Magnesium
+55.3%
Contains
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Zinc
+254.8%
Contains
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Phosphorus
+51.9%
Contains
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Iron
+53.6%
Contains
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Copper
+43.1%
Contains
less
Sodium
-28.6%
Contains
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Calcium
+162.5%
Contains
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Potassium
+119%
Contains
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Magnesium
+55.3%
Contains
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Zinc
+254.8%
Contains
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Phosphorus
+51.9%
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
:
Contains
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Vitamin B1
+266.1%
Contains
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Vitamin B2
+10.7%
Contains
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Vitamin A
+∞%
Contains
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Vitamin E
+1540%
Contains
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Vitamin B3
+42.6%
Contains
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Vitamin B5
+26.7%
Contains
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Vitamin K
+111.1%
Contains
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Folate
+11.8%
Equal in Vitamin B2 - 0.262
Equal in Vitamin B6 - 0.391
Contains
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Vitamin B1
+266.1%
Contains
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Vitamin B2
+10.7%
Contains
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Vitamin A
+∞%
Contains
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Vitamin E
+1540%
Contains
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Vitamin B3
+42.6%
Contains
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Vitamin B5
+26.7%
Contains
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Vitamin K
+111.1%
Contains
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Folate
+11.8%
Equal in Vitamin B2 - 0.262
Equal in Vitamin B6 - 0.391
Vitamin and Mineral Summary Scores
Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
39

39

Mineral Summary Score
79

96

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 the food
Protein
66%

88%

Carbohydrates
73%

75%

Fats
19%

5%

Comparison summary table
Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
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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 Sugars |
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Lower in Sodium |
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Lower in Cholesterol | Equal |
Which food is preferable in case of diets?


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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Comparison summary
Which food is lower in Saturated Fat?

Wild rice is lower in Saturated Fat (difference - 0.567g)
Which food is lower in glycemic index?

Wild rice is lower in glycemic index (difference - 14)
Which food is cheaper?

Wild rice is cheaper (difference - $0.6)
Which food is richer in minerals?

Wild rice is relatively richer in minerals
Which food is richer in vitamins?

Wild rice is relatively richer in vitamins
Which food contains less Sugars?

Millet contains less Sugars (difference - 2.5g)
Which food contains less Sodium?

Millet contains less Sodium (difference - 2mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
All nutrients comparison - raw data values
In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient | ![]() |
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Opinion |
Calories | 378 | 357 |
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Protein | 11.02 | 14.73 |
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Fats | 4.22 | 1.08 |
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Vitamin C | 0 | 0 | |
Carbs | 72.85 | 74.9 |
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Cholesterol | 0 | 0 | |
Vitamin D | 0 | 0 | |
Iron | 3.01 | 1.96 |
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Calcium | 8 | 21 |
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Potassium | 195 | 427 |
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Magnesium | 114 | 177 |
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Sugars | 2.5 |
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Fiber | 8.5 | 6.2 |
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Copper | 0.75 | 0.524 |
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Zinc | 1.68 | 5.96 |
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Starch | |||
Phosphorus | 285 | 433 |
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Sodium | 5 | 7 |
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Vitamin A | 0 | 19 |
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Vitamin E | 0.05 | 0.82 |
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Vitamin D | 0 | 0 | |
Vitamin B1 | 0.421 | 0.115 |
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Vitamin B2 | 0.29 | 0.262 |
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Vitamin B3 | 4.72 | 6.733 |
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Vitamin B5 | 0.848 | 1.074 |
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Vitamin B6 | 0.384 | 0.391 |
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Vitamin B12 | 0 | 0 | |
Vitamin K | 0.9 | 1.9 |
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Folate | 85 | 95 |
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Trans Fat | |||
Saturated Fat | 0.723 | 0.156 |
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Monounsaturated Fat | 0.773 | 0.159 |
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Polyunsaturated fat | 2.134 | 0.676 |
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Tryptophan | 0.119 | 0.179 |
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Threonine | 0.353 | 0.469 |
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Isoleucine | 0.465 | 0.618 |
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Leucine | 1.4 | 1.018 |
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Lysine | 0.212 | 0.629 |
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Methionine | 0.221 | 0.438 |
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Phenylalanine | 0.58 | 0.721 |
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Valine | 0.578 | 0.858 |
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Histidine | 0.236 | 0.384 |
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Fructose |