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Brown rice vs Millet - In-Depth Nutrition Comparison

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How are Brown rice and Millet different?

  • Millet is higher than Brown rice in Copper, Iron, Manganese, Fiber, Phosphorus, Vitamin B1, Vitamin B6, Folate, Magnesium, and Vitamin B2.
  • Millet covers your daily need of Copper 72% more than Brown rice.

Rice, brown, long-grain, cooked and Millet, raw types were used in this article.

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Brown rice vs Millet 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
Contains less Sodium -20%
Contains more Iron +437.5%
Contains more Calcium +166.7%
Contains more Potassium +126.7%
Contains more Magnesium +192.3%
Contains more Copper +607.5%
Contains more Zinc +136.6%
Contains more Phosphorus +176.7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 22% 1% 8% 28% 36% 20% 45% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 113% 3% 18% 82% 250% 46% 123% 1%
Contains less Sodium -20%
Contains more Iron +437.5%
Contains more Calcium +166.7%
Contains more Potassium +126.7%
Contains more Magnesium +192.3%
Contains more Copper +607.5%
Contains more Zinc +136.6%
Contains more Phosphorus +176.7%

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
:
7
Millet
Contains more Vitamin E +240%
Contains more Vitamin B1 +136.5%
Contains more Vitamin B2 +320.3%
Contains more Vitamin B3 +84.3%
Contains more Vitamin B5 +123.2%
Contains more Vitamin B6 +212.2%
Contains more Vitamin K +350%
Contains more Folate +844.4%
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% 4% 0% 45% 16% 49% 23% 29% 0% 1% 7%
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%
Contains more Vitamin E +240%
Contains more Vitamin B1 +136.5%
Contains more Vitamin B2 +320.3%
Contains more Vitamin B3 +84.3%
Contains more Vitamin B5 +123.2%
Contains more Vitamin B6 +212.2%
Contains more Vitamin K +350%
Contains more Folate +844.4%

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
14
Brown rice
39
Millet
Mineral Summary Score
20
Brown rice
79
Millet

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
16%
Brown rice
66%
Millet
Carbohydrates
26%
Brown rice
73%
Millet
Fats
4%
Brown rice
19%
Millet

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brown rice Millet
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 Sugar?
Millet
Millet is lower in Sugar (difference - 0.24g)
Which food is cheaper?
Millet
Millet is cheaper (difference - $1.4)
Which food is richer in minerals?
Millet
Millet is relatively richer in minerals
Which food is richer in vitamins?
Millet
Millet is relatively richer in vitamins
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Brown rice
Brown rice is lower in Saturated Fat (difference - 0.463g)
Which food is lower in glycemic index?
Brown rice
Brown rice is lower in glycemic index (difference - 5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Brown rice Millet Opinion
Calories 123 378 Millet
Protein 2.74 11.02 Millet
Fats 0.97 4.22 Millet
Vitamin C 0 0
Carbs 25.58 72.85 Millet
Cholesterol 0 0
Vitamin D 0 0
Iron 0.56 3.01 Millet
Calcium 3 8 Millet
Potassium 86 195 Millet
Magnesium 39 114 Millet
Sugar 0.24 Millet
Fiber 1.6 8.5 Millet
Copper 0.106 0.75 Millet
Zinc 0.71 1.68 Millet
Starch 24.79 Brown rice
Phosphorus 103 285 Millet
Sodium 4 5 Brown rice
Vitamin A 0 0
Vitamin E 0.17 0.05 Brown rice
Vitamin D 0 0
Vitamin B1 0.178 0.421 Millet
Vitamin B2 0.069 0.29 Millet
Vitamin B3 2.561 4.72 Millet
Vitamin B5 0.38 0.848 Millet
Vitamin B6 0.123 0.384 Millet
Vitamin B12 0 0
Vitamin K 0.2 0.9 Millet
Folate 9 85 Millet
Trans Fat 0 Millet
Saturated Fat 0.26 0.723 Brown rice
Monounsaturated Fat 0.369 0.773 Millet
Polyunsaturated fat 0.366 2.134 Millet
Tryptophan 0.033 0.119 Millet
Threonine 0.095 0.353 Millet
Isoleucine 0.109 0.465 Millet
Leucine 0.214 1.4 Millet
Lysine 0.099 0.212 Millet
Methionine 0.058 0.221 Millet
Phenylalanine 0.133 0.58 Millet
Valine 0.151 0.578 Millet
Histidine 0.066 0.236 Millet
Fructose 0 Brown rice

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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/nutrients
  2. Millet - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169702/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.