Rice vs. Millet — Health Impact and Nutrition Comparison

Glycemic index

Millet has a higher glycemic index compared to rice. Millet is classified as a high glycemic index food with a GI of 71. In comparison, rice is classified as having a medium glycemic index with a GI of 60.

Calories

Millet is three times higher in calories compared to rice. 100g of millet has 378 calories compared to 100g of rice, which contains 130 calories. The difference in calories is remarkable and has to be taken into consideration.

Carbohydrates

Millet is composed of 2.5 more carbohydrates compared to rice. Millet contains 73g of carbohydrates, filling 24% of the daily recommended value. On the other hand, rice contains 28g of carbohydrates, filling 9% of the daily recommended value. When comparing the fiber content of each food, millet has a richer fiber content than rice. Millet fulfills 36% of the daily recommended value, whereas rice contains negligible fibers.

Fats

Rice has negligible amounts of fats. Millet is relatively higher in fats. Millet contains 4g of fats, 6% of the RDV.

Protein

Millet is richer in protein than rice. Millet contains 11g of protein compared to rice which contains 2.7g.

Mineral

In this section, the comparison is based on 300g of each food.

Millet is richer in phosphorus, iron, magnesium, copper, and zinc. The amounts of copper, phosphorus, and iron satisfy and surpass the daily requirement of these minerals. Thus we can conclude that millet is packed with minerals.

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.

Rice

5

Millet

5

Contains more CalciumCalcium	+233.3%
Contains more IronIron	+90.5%
Contains less SodiumSodium	-50%
Contains more ManganeseManganese	+73.5%
Contains more SeleniumSelenium	+733.3%

Contains more MagnesiumMagnesium	+266.7%
Contains more PotassiumPotassium	+77.1%
Contains more CopperCopper	+133.3%
Contains more ZincZinc	+85.7%
Contains more PhosphorusPhosphorus	+132.6%

Vitamins

Millet has a richer vitamin profile compared to rice. Millet is richer in vitamin B1, B2, B3, B5, B6, and folate. All of these satisfy at least 50% of the daily requirement for vitamins.

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.

Rice

4

Millet

5

Contains more Vitamin EVitamin E	+100%
Contains more Vitamin B1Vitamin B1	+53.8%
Contains more Vitamin B5Vitamin B5	+128.1%
Contains more FolateFolate	+205.3%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B2Vitamin B2	+530.8%
Contains more Vitamin B6Vitamin B6	+16.1%
Contains more Vitamin KVitamin K	+∞%
Contains more CholineCholine	+433.3%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin B3 ~1.33mg

~equal in Vitamin B12 ~0µg

Vegan

Vegans are allowed to eat rice and millet without restriction.

Vegans may use rice milk as an alternative to dairy milk. Rice milk is sweeter than other non-dairy milk and fortified with vitamins and minerals.

Millet milk is vegan alternative milk with several advantages, including reducing bloating, ingestion, and gas.

Keto

Both millet and rice are excluded from the keto diet due to their high carbohydrate content.

Millet also is categorized as a high glycemic index food, causing a spike in blood insulin levels.

Rice diet

The rice diet is a calorie-restricted weight-loss plan. At first, the daily calorie intake is set at 800 (which is also called the detox period).

The calorie count is then increased to 1000 a day before achieving the desired weight. This diet allows for the consumption of grains, fruits, and vegetables.

Experts, however, argue that this diet is not as healthy as it appears; it emphasizes a high carbohydrate intake with a medium glycemic index. Furthermore, protein, fat, and other vitamins are not eaten, resulting in malnutrition if achieved for a long period (weeks). As a result, the rice diet is not suitable for long-term consumption.

It's important to remember that in a standard healthy diet, the minimum calorie intake is 1600.

This diet is not recommended in the long term for people involved in their daily lives, such as work or exercise, who want to lose weight. Since it is a low-fat, low-sodium diet, it is effective in hypertensive patients. However, nowadays, drugs are available to treat hypertension.

Gluten intolerance and celiac disease

Millet and rice can be consumed for gluten intolerance and celiac disease because they do not contain gluten.

Cardiovascular health

Section reviewed by cardiologist Astghik Grigoryan

According to one study, steamed rice consumption was associated with a lower risk of cardiovascular disease mortality in Japanese males but not women. To fully understand this result and the gender difference, more research is necessary (1).

It was discovered that eating white rice was positively associated with cardiovascular disease risk factors like metabolic syndrome and type 2 diabetes (2). It should be noted that millet may decrease plasma glucose levels more than rice (3).

Millet and rice may decrease total cholesterol levels in the blood. Free radical absorption by rice bran lowers vascular inflammation and improves endothelial function, which is essential in the treatment of hypertension, hyperlipidemia, and hyperglycemia (4). Millets' phenolic extracts may reduce LDL cholesterol. Besides this, millet may raise adiponectin and high-density lipoprotein (HDL) cholesterol levels in the blood (5). 

As a result, millet and rice may protect against cardiac diseases. 

Diabetes

Millet contains tannins that have anti-obesity properties, reducing the risks of metabolic syndrome and diabetes. (6)

Gut microflora

Millet consumption benefits gut microflora owing to its high fiber content, which has several benefits for optimal health. (7)

Cancer

There is no relation between rice consumption and the development of cancer. (8)

Research shows that the phytonutrients and antioxidants present in millet have anti-carcinogenic properties. (6)