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Wild rice vs Millet - In-Depth Nutrition Comparison

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How are Wild rice and Millet different?

  • Wild rice is higher in Zinc, Phosphorus, Magnesium, Vitamin B3, and Potassium, however Millet is richer in Vitamin B1, Copper, Manganese, Iron, and Fiber.
  • Daily need coverage for Zinc from Wild rice is 39% higher.
  • Wild rice contains 2 times more Potassium than Millet. While Wild rice contains 427mg of Potassium, Millet contains only 195mg.

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

Infographic

Wild rice vs Millet 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +162.5%
Contains more Potassium +119%
Contains more Magnesium +55.3%
Contains more Zinc +254.8%
Contains more Phosphorus +51.9%
Contains more Iron +53.6%
Contains more Copper +43.1%
Contains less Sodium -28.6%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 74% 7% 38% 127% 175% 163% 186% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 113% 3% 18% 82% 250% 46% 123% 1%
Contains more Calcium +162.5%
Contains more Potassium +119%
Contains more Magnesium +55.3%
Contains more Zinc +254.8%
Contains more Phosphorus +51.9%
Contains more Iron +53.6%
Contains more Copper +43.1%
Contains less Sodium -28.6%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
2
Millet
Contains more Vitamin A +∞%
Contains more Vitamin E +1540%
Contains more Vitamin B3 +42.6%
Contains more Vitamin B5 +26.7%
Contains more Vitamin K +111.1%
Contains more Folate +11.8%
Contains more Vitamin B1 +266.1%
Contains more Vitamin B2 +10.7%
Equal in Vitamin B6 - 0.384
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 17% 0% 29% 61% 127% 65% 91% 0% 5% 72%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 1% 0% 106% 67% 89% 51% 89% 0% 3% 64%
Contains more Vitamin A +∞%
Contains more Vitamin E +1540%
Contains more Vitamin B3 +42.6%
Contains more Vitamin B5 +26.7%
Contains more Vitamin K +111.1%
Contains more Folate +11.8%
Contains more Vitamin B1 +266.1%
Contains more Vitamin B2 +10.7%
Equal in Vitamin B6 - 0.384

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
39
Wild rice
39
Millet
Mineral Summary Score
96
Wild rice
79
Millet

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
88%
Wild rice
66%
Millet
Carbohydrates
75%
Wild rice
73%
Millet
Fats
5%
Wild rice
19%
Millet

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Wild rice Millet
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice Millet
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 0.567g)
Which food is lower in glycemic index?
Wild rice
Wild rice is lower in glycemic index (difference - 14)
Which food is cheaper?
Wild rice
Wild rice is cheaper (difference - $0.6)
Which food is richer in minerals?
Wild rice
Wild rice is relatively richer in minerals
Which food is richer in vitamins?
Wild rice
Wild rice is relatively richer in vitamins
Which food is lower in Sugar?
Millet
Millet is lower in Sugar (difference - 2.5g)
Which food contains less Sodium?
Millet
Millet contains less Sodium (difference - 2mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Wild rice Millet Opinion
Calories 357 378 Millet
Protein 14.73 11.02 Wild rice
Fats 1.08 4.22 Millet
Vitamin C 0 0
Carbs 74.9 72.85 Wild rice
Cholesterol 0 0
Vitamin D 0 0
Iron 1.96 3.01 Millet
Calcium 21 8 Wild rice
Potassium 427 195 Wild rice
Magnesium 177 114 Wild rice
Sugar 2.5 Millet
Fiber 6.2 8.5 Millet
Copper 0.524 0.75 Millet
Zinc 5.96 1.68 Wild rice
Starch
Phosphorus 433 285 Wild rice
Sodium 7 5 Millet
Vitamin A 19 0 Wild rice
Vitamin E 0.82 0.05 Wild rice
Vitamin D 0 0
Vitamin B1 0.115 0.421 Millet
Vitamin B2 0.262 0.29 Millet
Vitamin B3 6.733 4.72 Wild rice
Vitamin B5 1.074 0.848 Wild rice
Vitamin B6 0.391 0.384 Wild rice
Vitamin B12 0 0
Vitamin K 1.9 0.9 Wild rice
Folate 95 85 Wild rice
Trans Fat
Saturated Fat 0.156 0.723 Wild rice
Monounsaturated Fat 0.159 0.773 Millet
Polyunsaturated fat 0.676 2.134 Millet
Tryptophan 0.179 0.119 Wild rice
Threonine 0.469 0.353 Wild rice
Isoleucine 0.618 0.465 Wild rice
Leucine 1.018 1.4 Millet
Lysine 0.629 0.212 Wild rice
Methionine 0.438 0.221 Wild rice
Phenylalanine 0.721 0.58 Wild rice
Valine 0.858 0.578 Wild rice
Histidine 0.384 0.236 Wild rice
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

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