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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 Magnesium +55.3%
Contains more Phosphorus +51.9%
Contains more Potassium +119%
Contains more Zinc +254.8%
Contains more Iron +53.6%
Contains less Sodium -28.6%
Contains more Copper +43.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 74% 127% 186% 38% 1% 163% 175%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 113% 82% 123% 18% 1% 46% 250%
Contains more Calcium +162.5%
Contains more Magnesium +55.3%
Contains more Phosphorus +51.9%
Contains more Potassium +119%
Contains more Zinc +254.8%
Contains more Iron +53.6%
Contains less Sodium -28.6%
Contains more Copper +43.1%

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 Folate +11.8%
Contains more Vitamin K +111.1%
Contains more Vitamin B1 +266.1%
Contains more Vitamin B2 +10.7%
Equal in Vitamin B6 - 0.384
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 0% 29% 61% 127% 65% 91% 72% 0% 5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 106% 67% 89% 51% 89% 64% 0% 3%
Contains more Vitamin A +∞%
Contains more Vitamin E +1540%
Contains more Vitamin B3 +42.6%
Contains more Vitamin B5 +26.7%
Contains more Folate +11.8%
Contains more Vitamin K +111.1%
Contains more Vitamin B1 +266.1%
Contains more Vitamin B2 +10.7%
Equal in Vitamin B6 - 0.384

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

All nutrients comparison - raw data values

Nutrient Wild rice Millet Opinion
Net carbs 68.7g 64.35g Wild rice
Protein 14.73g 11.02g Wild rice
Fats 1.08g 4.22g Millet
Carbs 74.9g 72.85g Wild rice
Calories 357kcal 378kcal Millet
Starch g g
Fructose g g
Sugar 2.5g g Millet
Fiber 6.2g 8.5g Millet
Calcium 21mg 8mg Wild rice
Iron 1.96mg 3.01mg Millet
Magnesium 177mg 114mg Wild rice
Phosphorus 433mg 285mg Wild rice
Potassium 427mg 195mg Wild rice
Sodium 7mg 5mg Millet
Zinc 5.96mg 1.68mg Wild rice
Copper 0.524mg 0.75mg Millet
Vitamin A 19IU 0IU Wild rice
Vitamin E 0.82mg 0.05mg Wild rice
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.115mg 0.421mg Millet
Vitamin B2 0.262mg 0.29mg Millet
Vitamin B3 6.733mg 4.72mg Wild rice
Vitamin B5 1.074mg 0.848mg Wild rice
Vitamin B6 0.391mg 0.384mg Wild rice
Folate 95µg 85µg Wild rice
Vitamin B12 0µg 0µg
Vitamin K 1.9µg 0.9µg Wild rice
Tryptophan 0.179mg 0.119mg Wild rice
Threonine 0.469mg 0.353mg Wild rice
Isoleucine 0.618mg 0.465mg Wild rice
Leucine 1.018mg 1.4mg Millet
Lysine 0.629mg 0.212mg Wild rice
Methionine 0.438mg 0.221mg Wild rice
Phenylalanine 0.721mg 0.58mg Wild rice
Valine 0.858mg 0.578mg Wild rice
Histidine 0.384mg 0.236mg Wild rice
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 0.156g 0.723g Wild rice
Monounsaturated Fat 0.159g 0.773g Millet
Polyunsaturated fat 0.676g 2.134g Millet

Which food is preferable for your diet?

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

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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

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)

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.