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  6. Millet flour vs. Brown rice

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

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The main differences between millet flour and brown rice

  • Millet flour is richer than brown rice in selenium, copper, iron, phosphorus, vitamin B3, vitamin B1, vitamin B6, protein, magnesium, and vitamin B5.
  • Daily need coverage for selenium for millet flour is 49% higher.
  • Millet flour contains 7 times more iron than brown rice. Millet flour contains 3.94mg of iron, while brown rice contains 0.56mg.

Food types used in this article are Millet flour and Rice, brown, long-grain, cooked.

Infographic

Millet flour vs Brown rice infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Contains more MagnesiumMagnesium +205.1%
Contains more CalciumCalcium +366.7%
Contains more PotassiumPotassium +160.5%
Contains more IronIron +603.6%
Contains more CopperCopper +404.7%
Contains more ZincZinc +270.4%
Contains more PhosphorusPhosphorus +176.7%
Contains more SeleniumSelenium +463.8%
~equal in Sodium ~4mg
~equal in Manganese ~0.974mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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% 0% 2.2% 103% 17% 113% 76% 86% 0% 2% 32%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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% 0% 3.4% 45% 16% 48% 23% 28% 0% 0.5% 6.8%
Contains more Vitamin B1Vitamin B1 +132%
Contains more Vitamin B3Vitamin B3 +135.1%
Contains more Vitamin B5Vitamin B5 +233.4%
Contains more Vitamin B6Vitamin B6 +202.4%
Contains more Vitamin KVitamin K +300%
Contains more FolateFolate +366.7%
Contains more Vitamin EVitamin E +54.5%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B2 ~0.069mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Millet flour Brown rice DV% diff.
Selenium 32.7µg 5.8µg 49%
Copper 0.535mg 0.106mg 48%
Iron 3.94mg 0.56mg 42%
Phosphorus 285mg 103mg 26%
Vitamin B3 6.02mg 2.561mg 22%
Vitamin B1 0.413mg 0.178mg 20%
Magnesium 119mg 39mg 19%
Starch 69.88g 24.79g 19%
Vitamin B6 0.372mg 0.123mg 19%
Vitamin B5 1.267mg 0.38mg 18%
Carbs 75.12g 25.58g 17%
Zinc 2.63mg 0.71mg 17%
Protein 10.75g 2.74g 16%
Polyunsaturated fat 2.618g 0.366g 15%
Calories 382kcal 123kcal 13%
Omega-6 (Linoleic acid) 2.549g 0.355g 13%
Fiber 3.5g 1.6g 8%
Folate 42µg 9µg 8%
Fats 4.25g 0.97g 5%
Potassium 224mg 86mg 4%
Choline 9.2mg 2%
Omega-3 (ALA) 0.044g 0.011g 2%
Calcium 14mg 3mg 1%
Manganese 1.002mg 0.974mg 1%
Vitamin K 0.8µg 0.2µg 1%
Saturated fat 0.536g 0.26g 1%
Monounsaturated fat 0.924g 0.369g 1%
Protein per 100 calories 2.8g 2.2g N/A
Calories per 10 g protein 355kcal 449kcal N/A
Weight per 100 calories 26g 81g N/A
Unsaturated / Saturated Fat ratio 6.6 2.8 N/A
Net carbs 71.62g 23.98g N/A
Sugar 1.66g 0.24g N/A
Sodium 4mg 4mg 0%
Vitamin E 0.11mg 0.17mg 0%
Vitamin B2 0.073mg 0.069mg 0%
Trans fat 0.002g 0g N/A
Tryptophan 0.17mg 0.033mg 0%
Threonine 0.354mg 0.095mg 0%
Isoleucine 0.473mg 0.109mg 0%
Leucine 1.537mg 0.214mg 0%
Lysine 0.144mg 0.099mg 0%
Methionine 0.319mg 0.058mg 0%
Phenylalanine 0.675mg 0.133mg 0%
Valine 0.584mg 0.151mg 0%
Histidine 0.257mg 0.066mg 0%
Omega-6 (Eicosadienoic acid) 0.002g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 4% 75% 9%
Protein: 10.75 g
Fats: 4.25 g
Carbs: 75.12 g
Water: 8.67 g
Other: 1.21 g
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more ProteinProtein +292.3%
Contains more FatsFats +338.1%
Contains more CarbsCarbs +193.7%
Contains more WaterWater +710.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 23% 64%
Saturated fat: Sat. Fat 0.536 g
Monounsaturated fat: Mono. Fat 0.924 g
Polyunsaturated fat: Poly. Fat 2.618 g
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains more Mono. FatMonounsaturated fat +150.4%
Contains more Poly. FatPolyunsaturated fat +615.3%
Contains less Sat. FatSaturated fat -51.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
99%
Starch: 24.79 g
Sucrose: 0.24 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +181.9%
Contains more SucroseSucrose +25%
Contains more GlucoseGlucose +∞%
Contains more MaltoseMaltose +∞%
~equal in Fructose ~0g
~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. Millet flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172023/nutrients
  2. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.