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  6. Millet vs. Wild rice

Millet vs. Wild rice — In-Depth Nutrition Comparison

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Differences between Millet and Wild rice

    The food types used in this comparison are Millet, cooked and Wild rice, cooked.

    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" charts below show how much of the daily needs can be covered by 300 grams of the food.
    Millet
    Millet
    6
    :
    3
    Wild rice
    Wild rice
    Contains more Magnesium +37.5%
    Contains more Phosphorus +22%
    Contains less Sodium -33.3%
    Contains more Copper +33.1%
    Contains more Selenium +12.5%
    Contains more Potassium +62.9%
    Contains more Zinc +47.3%
    Equal in Calcium - 3
    Equal in Iron - 0.6
    Equal in Manganese - 0.282
    Millet
    Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 24% 32% 43% 6% 1% 25% 54% 36% 5%
    Wild rice
    Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 23% 23% 36% 9% 1% 37% 41% 37% 5%
    Contains more Magnesium +37.5%
    Contains more Phosphorus +22%
    Contains less Sodium -33.3%
    Contains more Copper +33.1%
    Contains more Selenium +12.5%
    Contains more Potassium +62.9%
    Contains more Zinc +47.3%
    Equal in Calcium - 3
    Equal in Iron - 0.6
    Equal in Manganese - 0.282

    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
    3
    :
    5
    Wild rice
    Wild rice
    Contains more Vitamin B1 +103.8%
    Contains more Vitamin B5 +11%
    Contains more Vitamin E +1100%
    Contains more Vitamin B6 +25%
    Contains more Folate +36.8%
    Contains more Vitamin K +66.7%
    Equal in Vitamin A - 3
    Equal in Vitamin B2 - 0.087
    Equal in Vitamin B3 - 1.287
    Equal in Vitamin B5 - 0.154
    Millet
    Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 0% 27% 19% 25% 11% 25% 15% 0% 1%
    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 1% 5% 0% 0% 14% 21% 25% 10% 32% 20% 0% 2%
    Contains more Vitamin B1 +103.8%
    Contains more Vitamin B5 +11%
    Contains more Vitamin E +1100%
    Contains more Vitamin B6 +25%
    Contains more Folate +36.8%
    Contains more Vitamin K +66.7%
    Equal in Vitamin A - 3
    Equal in Vitamin B2 - 0.087
    Equal in Vitamin B3 - 1.287
    Equal in Vitamin B5 - 0.154

    Macronutrient Comparison

    Macronutrient breakdown side-by-side comparison
    Millet
    Millet
    3
    :
    2
    Wild rice
    Wild rice
    Contains more Fats +194.1%
    Contains more Carbs +10.9%
    Contains more Protein +13.7%
    Equal in Carbs - 21.34
    Equal in Water - 73.93
    Equal in Other - 0.4
    Millet
    4% 24% 71%
    Protein: 3.51 g
    Fats: 1 g
    Carbs: 23.67 g
    Water: 71.41 g
    Other: 0.41 g
    Wild rice
    4% 21% 74%
    Protein: 3.99 g
    Fats: 0.34 g
    Carbs: 21.34 g
    Water: 73.93 g
    Other: 0.4 g
    Contains more Fats +194.1%
    Contains more Carbs +10.9%
    Contains more Protein +13.7%
    Equal in Carbs - 21.34
    Equal in Water - 73.93
    Equal in Other - 0.4

    Fat Type Comparison

    Fat type breakdown side-by-side comparison
    Millet
    Millet
    2
    :
    1
    Wild rice
    Wild rice
    Contains more Monounsaturated Fat +268%
    Contains more Polyunsaturated fat +138.5%
    Contains less Saturated Fat -71.5%
    Millet
    20% 21% 59%
    Saturated Fat: 0.172 g
    Monounsaturated Fat: 0.184 g
    Polyunsaturated fat: 0.508 g
    Wild rice
    16% 16% 68%
    Saturated Fat: 0.049 g
    Monounsaturated Fat: 0.05 g
    Polyunsaturated fat: 0.213 g
    Contains more Monounsaturated Fat +268%
    Contains more Polyunsaturated fat +138.5%
    Contains less Saturated Fat -71.5%

    Comparison summary table

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

    All nutrients comparison - raw data values

    Nutrient Millet Wild rice Opinion
    Net carbs 22.37g 19.54g Millet
    Protein 3.51g 3.99g Wild rice
    Fats 1g 0.34g Millet
    Carbs 23.67g 21.34g Millet
    Calories 119kcal 101kcal Millet
    Fructose 0.2g Wild rice
    Sugar 0.13g 0.73g Millet
    Fiber 1.3g 1.8g Wild rice
    Calcium 3mg 3mg
    Iron 0.63mg 0.6mg Millet
    Magnesium 44mg 32mg Millet
    Phosphorus 100mg 82mg Millet
    Potassium 62mg 101mg Wild rice
    Sodium 2mg 3mg Millet
    Zinc 0.91mg 1.34mg Wild rice
    Copper 0.161mg 0.121mg Millet
    Manganese 0.272mg 0.282mg Wild rice
    Selenium 0.9µg 0.8µg Millet
    Vitamin A 3IU 3IU
    Vitamin E 0.02mg 0.24mg Wild rice
    Vitamin B1 0.106mg 0.052mg Millet
    Vitamin B2 0.082mg 0.087mg Wild rice
    Vitamin B3 1.33mg 1.287mg Millet
    Vitamin B5 0.171mg 0.154mg Millet
    Vitamin B6 0.108mg 0.135mg Wild rice
    Folate 19µg 26µg Wild rice
    Vitamin K 0.3µg 0.5µg Wild rice
    Tryptophan 0.038mg 0.049mg Wild rice
    Threonine 0.113mg 0.127mg Wild rice
    Isoleucine 0.148mg 0.167mg Wild rice
    Leucine 0.446mg 0.276mg Millet
    Lysine 0.067mg 0.17mg Wild rice
    Methionine 0.07mg 0.119mg Wild rice
    Phenylalanine 0.185mg 0.195mg Wild rice
    Valine 0.184mg 0.232mg Wild rice
    Histidine 0.075mg 0.104mg Wild rice
    Saturated Fat 0.172g 0.049g Wild rice
    Monounsaturated Fat 0.184g 0.05g Millet
    Polyunsaturated fat 0.508g 0.213g 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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    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
    10%
    Wild rice
    Minerals Daily Need Coverage Score
    22%
    Millet
    21%
    Wild rice

    Comparison summary

    Which food is lower in Saturated Fat?
    Wild rice
    Wild rice is lower in Saturated Fat (difference - 0.123g)
    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 lower in Sugar?
    Millet
    Millet is lower in Sugar (difference - 0.6g)
    Which food contains less Sodium?
    Millet
    Millet contains less Sodium (difference - 1mg)
    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.

    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. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/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.