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  6. Wild rice vs. Millet flour

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

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What are the main differences between wild rice and millet flour?

  • Millet flour has more selenium, copper, iron, manganese, vitamin B1, vitamin B3, phosphorus, vitamin B5, magnesium, and vitamin B6 than wild rice.
  • Millet flour's daily need coverage for selenium is 58% higher.
  • Millet flour has a higher glycemic index (70) than wild rice (57).

We used Wild rice, cooked and Millet flour types in this comparison.

Infographic

Wild rice 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 23% 0.9% 8.9% 23% 40% 37% 35% 0.39% 37% 4.4%
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 less SodiumSodium -25%
Contains more MagnesiumMagnesium +271.9%
Contains more CalciumCalcium +366.7%
Contains more PotassiumPotassium +121.8%
Contains more IronIron +556.7%
Contains more CopperCopper +342.1%
Contains more ZincZinc +96.3%
Contains more PhosphorusPhosphorus +247.6%
Contains more ManganeseManganese +255.3%
Contains more SeleniumSelenium +3987.5%

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 0% 0% 4.8% 0% 13% 20% 24% 9.2% 31% 0% 1.3% 20%
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 0% 0% 2.2% 0% 103% 17% 113% 76% 86% 0% 2% 32%
Contains more Vitamin EVitamin E +118.2%
Contains more Vitamin B2Vitamin B2 +19.2%
Contains more Vitamin B1Vitamin B1 +694.2%
Contains more Vitamin B3Vitamin B3 +367.8%
Contains more Vitamin B5Vitamin B5 +722.7%
Contains more Vitamin B6Vitamin B6 +175.6%
Contains more Vitamin KVitamin K +60%
Contains more FolateFolate +61.5%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Wild rice Millet flour DV% diff.
Selenium 0.8µg 32.7µg 58%
Copper 0.121mg 0.535mg 46%
Iron 0.6mg 3.94mg 42%
Manganese 0.282mg 1.002mg 31%
Vitamin B1 0.052mg 0.413mg 30%
Vitamin B3 1.287mg 6.02mg 30%
Starch 69.88g 29%
Phosphorus 82mg 285mg 29%
Vitamin B5 0.154mg 1.267mg 22%
Magnesium 32mg 119mg 21%
Carbs 21.34g 75.12g 18%
Vitamin B6 0.135mg 0.372mg 18%
Polyunsaturated fat 0.213g 2.618g 16%
Calories 101kcal 382kcal 14%
Protein 3.99g 10.75g 14%
Zinc 1.34mg 2.63mg 12%
Fiber 1.8g 3.5g 7%
Fats 0.34g 4.25g 6%
Potassium 101mg 224mg 4%
Folate 26µg 42µg 4%
Choline 10.2mg 2%
Saturated fat 0.049g 0.536g 2%
Monounsaturated fat 0.05g 0.924g 2%
Calcium 3mg 14mg 1%
Vitamin E 0.24mg 0.11mg 1%
Vitamin B2 0.087mg 0.073mg 1%
Net carbs 19.54g 71.62g N/A
Sugar 0.73g 1.66g N/A
Sodium 3mg 4mg 0%
Vitamin K 0.5µg 0.8µg 0%
Trans fat 0.002g N/A
Tryptophan 0.049mg 0.17mg 0%
Threonine 0.127mg 0.354mg 0%
Isoleucine 0.167mg 0.473mg 0%
Leucine 0.276mg 1.537mg 0%
Lysine 0.17mg 0.144mg 0%
Methionine 0.119mg 0.319mg 0%
Phenylalanine 0.195mg 0.675mg 0%
Valine 0.232mg 0.584mg 0%
Histidine 0.104mg 0.257mg 0%
Fructose 0.2g 0g 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
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 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 WaterWater +752.7%
Contains more ProteinProtein +169.4%
Contains more FatsFats +1150%
Contains more CarbsCarbs +252%
Contains more OtherOther +202.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 16% 68%
Saturated fat: Sat. Fat 0.049 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.213 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 -90.9%
Contains more Mono. FatMonounsaturated fat +1748%
Contains more Poly. FatPolyunsaturated fat +1129.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
45% 27% 27%
Starch: 0 g
Sucrose: 0.33 g
Glucose: 0.2 g
Fructose: 0.2 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 FructoseFructose +∞%
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +530%
Contains more MaltoseMaltose +∞%
~equal in Sucrose ~0.3g
~equal in Lactose ~0g
~equal in Galactose ~0g

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/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.