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  6. Brown rice vs. Millet

Brown rice vs. Millet — In-Depth Nutrition Comparison

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How are brown rice and millet different?

  • Brown rice is higher in manganese, selenium, vitamin B3, and vitamin B1; however, millet is richer in copper.
  • Daily need coverage for manganese for brown rice is 31% higher.
  • Brown rice contains 6 times more selenium than millet. While brown rice contains 5.8µg of selenium, millet contains only 0.9µg.

Rice, brown, long-grain, cooked and Millet, cooked are the varieties 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Millet
Millet
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 0.9% 5.5% 24% 54% 25% 43% 0.26% 35% 4.9%
Contains more PotassiumPotassium +38.7%
Contains more ManganeseManganese +258.1%
Contains more SeleniumSelenium +544.4%
Contains more MagnesiumMagnesium +12.8%
Contains more IronIron +12.5%
Contains more CopperCopper +51.9%
Contains more ZincZinc +28.2%
Contains less SodiumSodium -50%
~equal in Calcium ~3mg
~equal in Phosphorus ~100mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Millet
Millet
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0.4% 0% 27% 19% 25% 10% 25% 0% 0.75% 14% 6.1%
Contains more Vitamin EVitamin E +750%
Contains more Vitamin B1Vitamin B1 +67.9%
Contains more Vitamin B3Vitamin B3 +92.6%
Contains more Vitamin B5Vitamin B5 +122.2%
Contains more Vitamin B6Vitamin B6 +13.9%
Contains more Vitamin B2Vitamin B2 +18.8%
Contains more Vitamin KVitamin K +50%
Contains more FolateFolate +111.1%
Contains more CholineCholine +21.7%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Millet
Millet
3
4% 24% 71%
Protein: 3.51 g
Fats: 1 g
Carbs: 23.67 g
Water: 71.41 g
Other: 0.41 g
Contains more ProteinProtein +28.1%
~equal in Fats ~1g
~equal in Carbs ~23.67g
~equal in Water ~71.41g
~equal in Other ~0.41g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Millet
Millet
2
20% 21% 59%
Saturated fat: Sat. Fat 0.172 g
Monounsaturated fat: Mono. Fat 0.184 g
Polyunsaturated fat: Poly. Fat 0.508 g
Contains more Mono. FatMonounsaturated fat +100.5%
Contains less Sat. FatSaturated fat -33.8%
Contains more Poly. FatPolyunsaturated fat +38.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Brown rice Millet DV% diff.
Manganese 0.974mg 0.272mg 31%
Starch 24.79g 10%
Selenium 5.8µg 0.9µg 9%
Vitamin B3 2.561mg 1.33mg 8%
Vitamin B1 0.178mg 0.106mg 6%
Copper 0.106mg 0.161mg 6%
Vitamin B5 0.38mg 0.171mg 4%
Folate 9µg 19µg 3%
Zinc 0.71mg 0.91mg 2%
Protein 2.74g 3.51g 2%
Potassium 86mg 62mg 1%
Iron 0.56mg 0.63mg 1%
Vitamin B6 0.123mg 0.108mg 1%
Fiber 1.6g 1.3g 1%
Magnesium 39mg 44mg 1%
Carbs 25.58g 23.67g 1%
Vitamin E 0.17mg 0.02mg 1%
Polyunsaturated fat 0.366g 0.508g 1%
Vitamin B2 0.069mg 0.082mg 1%
Calories 123kcal 119kcal 0%
Fats 0.97g 1g 0%
Net carbs 23.98g 22.37g N/A
Calcium 3mg 3mg 0%
Sugar 0.24g 0.13g N/A
Phosphorus 103mg 100mg 0%
Sodium 4mg 2mg 0%
Vitamin K 0.2µg 0.3µg 0%
Choline 9.2mg 11.2mg 0%
Saturated fat 0.26g 0.172g 0%
Monounsaturated fat 0.369g 0.184g 0%
Tryptophan 0.033mg 0.038mg 0%
Threonine 0.095mg 0.113mg 0%
Isoleucine 0.109mg 0.148mg 0%
Leucine 0.214mg 0.446mg 0%
Lysine 0.099mg 0.067mg 0%
Methionine 0.058mg 0.07mg 0%
Phenylalanine 0.133mg 0.185mg 0%
Valine 0.151mg 0.184mg 0%
Histidine 0.066mg 0.075mg 0%
Omega-3 - ALA 0.011g N/A
Omega-6 - Linoleic acid 0.355g N/A

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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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
13%
Brown rice
10%
Millet
Minerals Daily Need Coverage Score
32%
Brown rice
22%
Millet

Comparison summary

Which food is lower in Sugar?
Millet
Millet is lower in Sugar (difference - 0.11g)
Which food contains less Sodium?
Millet
Millet contains less Sodium (difference - 2mg)
Which food is lower in Saturated fat?
Millet
Millet is lower in Saturated fat (difference - 0.088g)
Which food is cheaper?
Millet
Millet is cheaper (difference - $1.4)
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)
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. 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/168871/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.