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  6. Wild rice raw vs. Millet raw

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

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How are wild rice raw and millet raw different?

  • Wild rice raw is higher in zinc, phosphorus, magnesium, vitamin B3, and potassium; however, millet raw is richer in vitamin B1, copper, manganese, iron, and fiber.
  • Daily need coverage for zinc for wild rice raw is 39% higher.
  • Wild rice raw contains 2 times more potassium than millet raw. While wild rice raw contains 427mg of potassium, millet raw contains only 195mg.
  • Wild rice raw has a lower glycemic index (57) than millet raw (71).

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

Infographic

Wild rice raw vs Millet raw 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 81% 2.4% 17% 113% 250% 46% 122% 0.65% 213% 15%
Contains more MagnesiumMagnesium +55.3%
Contains more CalciumCalcium +162.5%
Contains more PotassiumPotassium +119%
Contains more ZincZinc +254.8%
Contains more PhosphorusPhosphorus +51.9%
Contains more IronIron +53.6%
Contains more CopperCopper +43.1%
Contains less SodiumSodium -28.6%
Contains more ManganeseManganese +22.8%
~equal in Selenium ~2.7µg

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% 1% 0% 105% 67% 89% 51% 89% 0% 2.3% 64% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1540%
Contains more Vitamin B3Vitamin B3 +42.6%
Contains more Vitamin B5Vitamin B5 +26.7%
Contains more Vitamin KVitamin K +111.1%
Contains more FolateFolate +11.8%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +266.1%
Contains more Vitamin B2Vitamin B2 +10.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.384mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wild rice raw Millet raw DV% diff.
Zinc 5.96mg 1.68mg 39%
Vitamin B1 0.115mg 0.421mg 26%
Copper 0.524mg 0.75mg 25%
Phosphorus 433mg 285mg 21%
Magnesium 177mg 114mg 15%
Vitamin B3 6.733mg 4.72mg 13%
Iron 1.96mg 3.01mg 13%
Manganese 1.329mg 1.632mg 13%
Polyunsaturated fat 0.676g 2.134g 10%
Fiber 6.2g 8.5g 9%
Potassium 427mg 195mg 7%
Protein 14.73g 11.02g 7%
Choline 35mg 6%
Vitamin B5 1.074mg 0.848mg 5%
Vitamin E 0.82mg 0.05mg 5%
Fats 1.08g 4.22g 5%
Folate 95µg 85µg 3%
Saturated fat 0.156g 0.723g 3%
Monounsaturated fat 0.159g 0.773g 2%
Vitamin B2 0.262mg 0.29mg 2%
Vitamin K 1.9µg 0.9µg 1%
Vitamin B6 0.391mg 0.384mg 1%
Calories 357kcal 378kcal 1%
Calcium 21mg 8mg 1%
Carbs 74.9g 72.85g 1%
Net carbs 68.7g 64.35g N/A
Sugar 2.5g N/A
Sodium 7mg 5mg 0%
Vitamin A 1µg 0µg 0%
Selenium 2.8µg 2.7µg 0%
Tryptophan 0.179mg 0.119mg 0%
Threonine 0.469mg 0.353mg 0%
Isoleucine 0.618mg 0.465mg 0%
Leucine 1.018mg 1.4mg 0%
Lysine 0.629mg 0.212mg 0%
Methionine 0.438mg 0.221mg 0%
Phenylalanine 0.721mg 0.58mg 0%
Valine 0.858mg 0.578mg 0%
Histidine 0.384mg 0.236mg 0%

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% 73% 9% 3%
Protein: 11.02 g
Fats: 4.22 g
Carbs: 72.85 g
Water: 8.67 g
Other: 3.24 g
Contains more ProteinProtein +33.7%
Contains more FatsFats +290.7%
Contains more WaterWater +11.7%
Contains more OtherOther +111.8%
~equal in Carbs ~72.85g

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
20% 21% 59%
Saturated fat: Sat. Fat 0.723 g
Monounsaturated fat: Mono. Fat 0.773 g
Polyunsaturated fat: Poly. Fat 2.134 g
Contains less Sat. FatSaturated fat -78.4%
Contains more Mono. FatMonounsaturated fat +386.2%
Contains more Poly. FatPolyunsaturated fat +215.7%

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 raw - 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.