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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.

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

Infographic

Wild rice vs Millet flour infographic
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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.
Contains less Sodium -25%
Contains more Calcium +366.7%
Contains more Iron +556.7%
Contains more Magnesium +271.9%
Contains more Phosphorus +247.6%
Contains more Potassium +121.8%
Contains more Zinc +96.3%
Contains more Copper +342.1%
Contains more Manganese +255.3%
Contains more Selenium +3987.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0.9% 23% 23% 35% 8.9% 0.39% 37% 40% 37% 4.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4.2% 148% 85% 122% 20% 0.52% 72% 178% 131% 178%
Contains less Sodium -25%
Contains more Calcium +366.7%
Contains more Iron +556.7%
Contains more Magnesium +271.9%
Contains more Phosphorus +247.6%
Contains more Potassium +121.8%
Contains more Zinc +96.3%
Contains more Copper +342.1%
Contains more Manganese +255.3%
Contains more Selenium +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.
:
Contains more Vitamin E +118.2%
Contains more Vitamin B2 +19.2%
Contains more Vitamin B1 +694.2%
Contains more Vitamin B3 +367.8%
Contains more Vitamin B5 +722.7%
Contains more Vitamin B6 +175.6%
Contains more Folate +61.5%
Contains more Vitamin K +60%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0.18% 4.8% 0% 0% 13% 20% 24% 9.2% 31% 20% 0% 5.6% 1.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 2.2% 0% 0% 103% 17% 113% 76% 86% 32% 0% 0% 2%
Contains more Vitamin E +118.2%
Contains more Vitamin B2 +19.2%
Contains more Vitamin B1 +694.2%
Contains more Vitamin B3 +367.8%
Contains more Vitamin B5 +722.7%
Contains more Vitamin B6 +175.6%
Contains more Folate +61.5%
Contains more Vitamin K +60%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +752.7%
Contains more Protein +169.4%
Contains more Fats +1150%
Contains more Carbs +252%
Contains more Other +202.5%
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 Water +752.7%
Contains more Protein +169.4%
Contains more Fats +1150%
Contains more Carbs +252%
Contains more Other +202.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -90.9%
Contains more Monounsaturated Fat +1748%
Contains more Polyunsaturated fat +1129.1%
16% 16% 68%
Saturated Fat: 0.049 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.213 g
13% 23% 64%
Saturated Fat: 0.536 g
Monounsaturated Fat: 0.924 g
Polyunsaturated fat: 2.618 g
Contains less Saturated Fat -90.9%
Contains more Monounsaturated Fat +1748%
Contains more Polyunsaturated fat +1129.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Fructose +∞%
Contains more Starch +∞%
Contains more Glucose +530%
Contains more Maltose +∞%
Equal in Sucrose - 0.3
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 Fructose +∞%
Contains more Starch +∞%
Contains more Glucose +530%
Contains more Maltose +∞%
Equal in Sucrose - 0.3

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wild rice Millet flour Opinion
Net carbs 19.54g 71.62g Millet flour
Protein 3.99g 10.75g Millet flour
Fats 0.34g 4.25g Millet flour
Carbs 21.34g 75.12g Millet flour
Calories 101kcal 382kcal Millet flour
Starch 69.88g Millet flour
Fructose 0.2g 0g Wild rice
Sugar 0.73g 1.66g Wild rice
Fiber 1.8g 3.5g Millet flour
Calcium 3mg 14mg Millet flour
Iron 0.6mg 3.94mg Millet flour
Magnesium 32mg 119mg Millet flour
Phosphorus 82mg 285mg Millet flour
Potassium 101mg 224mg Millet flour
Sodium 3mg 4mg Wild rice
Zinc 1.34mg 2.63mg Millet flour
Copper 0.121mg 0.535mg Millet flour
Manganese 0.282mg 1.002mg Millet flour
Selenium 0.8µg 32.7µg Millet flour
Vitamin A 3IU Wild rice
Vitamin E 0.24mg 0.11mg Wild rice
Vitamin B1 0.052mg 0.413mg Millet flour
Vitamin B2 0.087mg 0.073mg Wild rice
Vitamin B3 1.287mg 6.02mg Millet flour
Vitamin B5 0.154mg 1.267mg Millet flour
Vitamin B6 0.135mg 0.372mg Millet flour
Folate 26µg 42µg Millet flour
Choline 10.2mg Wild rice
Vitamin K 0.5µg 0.8µg Millet flour
Tryptophan 0.049mg 0.17mg Millet flour
Threonine 0.127mg 0.354mg Millet flour
Isoleucine 0.167mg 0.473mg Millet flour
Leucine 0.276mg 1.537mg Millet flour
Lysine 0.17mg 0.144mg Wild rice
Methionine 0.119mg 0.319mg Millet flour
Phenylalanine 0.195mg 0.675mg Millet flour
Valine 0.232mg 0.584mg Millet flour
Histidine 0.104mg 0.257mg Millet flour
Trans Fat 0.002g Wild rice
Saturated Fat 0.049g 0.536g Wild rice
Monounsaturated Fat 0.05g 0.924g Millet flour
Polyunsaturated fat 0.213g 2.618g Millet flour
Omega-6 - Eicosadienoic acid 0.002g Millet flour
Omega-6 - Linoleic acid 2.549g Millet flour
Omega-3 - ALA 0.044g Millet flour

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice Millet flour
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
10%
Wild rice
33%
Millet flour
Minerals Daily Need Coverage Score
21%
Wild rice
94%
Millet flour

Comparison summary

Which food is lower in Sugar?
Wild rice
Wild rice is lower in Sugar (difference - 0.93g)
Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 0.487g)
Which food is lower in glycemic index?
Wild rice
Wild rice is lower in glycemic index (difference - 13)
Which food is lower in Cholesterol?
Millet flour
Millet flour is lower in Cholesterol (difference - 0mg)
Which food is richer in minerals?
Millet flour
Millet flour is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. 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.