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  6. Wild rice raw vs. Millet flour

Wild rice raw vs. Millet flour — In-Depth Nutrition Comparison

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A recap on the differences between wild rice raw and millet flour

  • Wild rice raw is higher in zinc, phosphorus, vitamin B2, manganese, magnesium, folate, and fiber, yet millet flour is higher in selenium, vitamin B1, and iron.
  • Millet flour covers your daily selenium needs 54% more than wild rice raw.
  • Wild rice raw contains 4 times more vitamin B2 than millet flour. While wild rice raw contains 0.262mg of vitamin B2, millet flour contains only 0.073mg.
  • The glycemic index of wild rice raw is lower.

Food varieties used in this article are Wild rice, raw and Millet flour.

Infographic

Wild rice raw vs Millet flour 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 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 85% 4.2% 20% 148% 178% 72% 122% 0.52% 131% 178%
Contains more MagnesiumMagnesium +48.7%
Contains more CalciumCalcium +50%
Contains more PotassiumPotassium +90.6%
Contains more ZincZinc +126.6%
Contains more PhosphorusPhosphorus +51.9%
Contains more ManganeseManganese +32.6%
Contains more IronIron +101%
Contains less SodiumSodium -42.9%
Contains more SeleniumSelenium +1067.9%
~equal in Copper ~0.535mg

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% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
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% 2.2% 0% 103% 17% 113% 76% 86% 0% 2% 32% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +645.5%
Contains more Vitamin B2Vitamin B2 +258.9%
Contains more Vitamin B3Vitamin B3 +11.8%
Contains more Vitamin KVitamin K +137.5%
Contains more FolateFolate +126.2%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +259.1%
Contains more Vitamin B5Vitamin B5 +18%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin B6 ~0.372mg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Wild rice raw Millet flour DV% diff.
Selenium 2.8µg 32.7µg 54%
Zinc 5.96mg 2.63mg 30%
Starch 69.88g 29%
Vitamin B1 0.115mg 0.413mg 25%
Iron 1.96mg 3.94mg 25%
Phosphorus 433mg 285mg 21%
Vitamin B2 0.262mg 0.073mg 15%
Magnesium 177mg 119mg 14%
Manganese 1.329mg 1.002mg 14%
Folate 95µg 42µg 13%
Polyunsaturated fat 0.676g 2.618g 13%
Fiber 6.2g 3.5g 11%
Protein 14.73g 10.75g 8%
Choline 35mg 6%
Potassium 427mg 224mg 6%
Vitamin E 0.82mg 0.11mg 5%
Fats 1.08g 4.25g 5%
Vitamin B5 1.074mg 1.267mg 4%
Vitamin B3 6.733mg 6.02mg 4%
Saturated fat 0.156g 0.536g 2%
Monounsaturated fat 0.159g 0.924g 2%
Vitamin K 1.9µg 0.8µg 1%
Vitamin B6 0.391mg 0.372mg 1%
Calories 357kcal 382kcal 1%
Copper 0.524mg 0.535mg 1%
Calcium 21mg 14mg 1%
Carbs 74.9g 75.12g 0%
Net carbs 68.7g 71.62g N/A
Sugar 2.5g 1.66g N/A
Sodium 7mg 4mg 0%
Vitamin A 1µg 0%
Trans fat 0.002g N/A
Tryptophan 0.179mg 0.17mg 0%
Threonine 0.469mg 0.354mg 0%
Isoleucine 0.618mg 0.473mg 0%
Leucine 1.018mg 1.537mg 0%
Lysine 0.629mg 0.144mg 0%
Methionine 0.438mg 0.319mg 0%
Phenylalanine 0.721mg 0.675mg 0%
Valine 0.858mg 0.584mg 0%
Histidine 0.384mg 0.257mg 0%
Omega-3 - ALA 0.044g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 2.549g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
11% 4% 75% 9%
Protein: 10.75 g
Fats: 4.25 g
Carbs: 75.12 g
Water: 8.67 g
Other: 1.21 g
Contains more ProteinProtein +37%
Contains more OtherOther +26.4%
Contains more FatsFats +293.5%
Contains more WaterWater +11.7%
~equal in Carbs ~75.12g

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
13% 23% 64%
Saturated fat: Sat. Fat 0.536 g
Monounsaturated fat: Mono. Fat 0.924 g
Polyunsaturated fat: Poly. Fat 2.618 g
Contains less Sat. FatSaturated fat -70.9%
Contains more Mono. FatMonounsaturated fat +481.1%
Contains more Poly. FatPolyunsaturated fat +287.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
100%
Starch: 0 g
Sucrose: 0.67 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
98% 2%
Starch: 69.88 g
Sucrose: 0.3 g
Glucose: 1.26 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0.11 g
Galactose: 0 g
Contains more SucroseSucrose +123.3%
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +∞%
Contains more MaltoseMaltose +∞%
~equal in Fructose ~0g
~equal in Lactose ~0g
~equal in Galactose ~0g

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/nutrients
  2. Millet flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172023/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.