Wild rice vs. Millet — In-Depth Nutrition Comparison

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Differences between wild rice and millet

Millet contains 2 times less potassium than wild rice. Wild rice contains 101mg of potassium, while millet contains 62mg.
Wild rice has a lower glycemic index. The glycemic index of wild rice is 57, while the glycemic index of millet is 71.

The food types used in this comparison are Wild rice, cooked and Millet, cooked.

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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.

Wild rice

Millet

Contains more PotassiumPotassium	+62.9%
Contains more ZincZinc	+47.3%

Contains more MagnesiumMagnesium	+37.5%
Contains more CopperCopper	+33.1%
Contains more PhosphorusPhosphorus	+22%
Contains less SodiumSodium	-33.3%
Contains more SeleniumSelenium	+12.5%

~equal in Calcium ~3mg

~equal in Iron ~0.63mg

~equal in Manganese ~0.272mg

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.

Wild rice

Millet

Contains more Vitamin EVitamin E	+1100%
Contains more Vitamin B6Vitamin B6	+25%
Contains more Vitamin KVitamin K	+66.7%
Contains more FolateFolate	+36.8%

Contains more Vitamin B1Vitamin B1	+103.8%
Contains more Vitamin B5Vitamin B5	+11%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B2 ~0.082mg

~equal in Vitamin B3 ~1.33mg

~equal in Vitamin B12 ~0µg

~equal in Choline ~11.2mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B1	0.052mg	0.106mg	5%
Copper	0.121mg	0.161mg	4%
Zinc	1.34mg	0.91mg	4%
Phosphorus	82mg	100mg	3%
Magnesium	32mg	44mg	3%
Fiber	1.8g	1.3g	2%
Polyunsaturated fat	0.213g	0.508g	2%
Folate	26µg	19µg	2%
Vitamin B6	0.135mg	0.108mg	2%
Potassium	101mg	62mg	1%
Carbs	21.34g	23.67g	1%
Vitamin E	0.24mg	0.02mg	1%
Protein	3.99g	3.51g	1%
Fats	0.34g	1g	1%
Saturated fat	0.049g	0.172g	1%
Calories	101kcal	119kcal	1%
Net carbs	19.54g	22.37g	N/A
Calcium	3mg	3mg	0%
Iron	0.6mg	0.63mg	0%
Sugar	0.73g	0.13g	N/A
Sodium	3mg	2mg	0%
Manganese	0.282mg	0.272mg	0%
Selenium	0.8µg	0.9µg	0%
Vitamin B2	0.087mg	0.082mg	0%
Vitamin B3	1.287mg	1.33mg	0%
Vitamin B5	0.154mg	0.171mg	0%
Vitamin K	0.5µg	0.3µg	0%
Choline	10.2mg	11.2mg	0%
Monounsaturated fat	0.05g	0.184g	0%
Tryptophan	0.049mg	0.038mg	0%
Threonine	0.127mg	0.113mg	0%
Isoleucine	0.167mg	0.148mg	0%
Leucine	0.276mg	0.446mg	0%
Lysine	0.17mg	0.067mg	0%
Methionine	0.119mg	0.07mg	0%
Phenylalanine	0.195mg	0.185mg	0%
Valine	0.232mg	0.184mg	0%
Histidine	0.104mg	0.075mg	0%
Fructose	0.2g		0%