Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Brown rice vs Millet - In-Depth Nutrition Comparison

Compare

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.

Infographic

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

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 Folate +844.4%
Contains more Vitamin K +350%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 45% 16% 49% 23% 29% 7% 0% 1%
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%
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 Folate +844.4%
Contains more Vitamin K +350%

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

All nutrients comparison - raw data values

Nutrient Brown rice Millet Opinion
Net carbs 23.98g 64.35g Millet
Protein 2.74g 11.02g Millet
Fats 0.97g 4.22g Millet
Carbs 25.58g 72.85g Millet
Calories 123kcal 378kcal Millet
Starch 24.79g g Brown rice
Fructose 0g g Brown rice
Sugar 0.24g g Millet
Fiber 1.6g 8.5g Millet
Calcium 3mg 8mg Millet
Iron 0.56mg 3.01mg Millet
Magnesium 39mg 114mg Millet
Phosphorus 103mg 285mg Millet
Potassium 86mg 195mg Millet
Sodium 4mg 5mg Brown rice
Zinc 0.71mg 1.68mg Millet
Copper 0.106mg 0.75mg Millet
Vitamin A 0IU 0IU
Vitamin E 0.17mg 0.05mg Brown rice
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.178mg 0.421mg Millet
Vitamin B2 0.069mg 0.29mg Millet
Vitamin B3 2.561mg 4.72mg Millet
Vitamin B5 0.38mg 0.848mg Millet
Vitamin B6 0.123mg 0.384mg Millet
Folate 9µg 85µg Millet
Vitamin B12 0µg 0µg
Vitamin K 0.2µg 0.9µg Millet
Tryptophan 0.033mg 0.119mg Millet
Threonine 0.095mg 0.353mg Millet
Isoleucine 0.109mg 0.465mg Millet
Leucine 0.214mg 1.4mg Millet
Lysine 0.099mg 0.212mg Millet
Methionine 0.058mg 0.221mg Millet
Phenylalanine 0.133mg 0.58mg Millet
Valine 0.151mg 0.578mg Millet
Histidine 0.066mg 0.236mg Millet
Cholesterol 0mg 0mg
Trans Fat 0g g Millet
Saturated Fat 0.26g 0.723g Brown rice
Monounsaturated Fat 0.369g 0.773g Millet
Polyunsaturated fat 0.366g 2.134g Millet

Which food is preferable for your diet?

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

People also compare

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

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)

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.