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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
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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
Millet
3
:
5
Wild rice
Wild rice
Contains more Iron +53.6%
Contains more Copper +43.1%
Contains less Sodium -28.6%
Contains more Calcium +162.5%
Contains more Potassium +119%
Contains more Magnesium +55.3%
Contains more Zinc +254.8%
Contains more Phosphorus +51.9%
Millet
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 113% 3% 18% 82% 250% 46% 123% 1%
Wild rice
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 74% 7% 38% 127% 175% 163% 186% 1%
Contains more Iron +53.6%
Contains more Copper +43.1%
Contains less Sodium -28.6%
Contains more Calcium +162.5%
Contains more Potassium +119%
Contains more Magnesium +55.3%
Contains more Zinc +254.8%
Contains more 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
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 Vitamin K +111.1%
Contains more Folate +11.8%
Equal in Vitamin B2 - 0.262
Equal in Vitamin B6 - 0.391
Millet
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%
Wild rice
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 17% 0% 29% 61% 127% 65% 91% 0% 5% 72%
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 Vitamin K +111.1%
Contains more 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
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 the food
Protein
66%
Millet
88%
Wild rice
Carbohydrates
73%
Millet
75%
Wild rice
Fats
19%
Millet
5%
Wild rice

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.
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 Sugars ok
Lower in Sodium ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Millet Wild rice
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 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 contains less Sugars?
Millet
Millet contains less Sugars (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)

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

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of 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.