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  6. Millet raw vs. Brown rice

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

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How are millet raw and brown rice different?

  • Millet raw is higher than brown rice in copper, iron, manganese, fiber, phosphorus, vitamin B1, vitamin B6, protein, folate, and magnesium.
  • Millet raw covers your daily need for copper 72% more than brown rice.
  • Millet raw contains 9 times more folate than brown rice. Millet raw contains 85µg of folate, while brown rice contains 9µg.

Millet, raw and Rice, brown, long-grain, cooked types were used in this article.

Infographic

Millet raw 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 81% 2.4% 17% 113% 250% 46% 122% 0.65% 213% 15%
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 +192.3%
Contains more CalciumCalcium +166.7%
Contains more PotassiumPotassium +126.7%
Contains more IronIron +437.5%
Contains more CopperCopper +607.5%
Contains more ZincZinc +136.6%
Contains more PhosphorusPhosphorus +176.7%
Contains more ManganeseManganese +67.6%
Contains less SodiumSodium -20%
Contains more SeleniumSelenium +114.8%

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% 1% 105% 67% 89% 51% 89% 0% 2.3% 64%
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 +136.5%
Contains more Vitamin B2Vitamin B2 +320.3%
Contains more Vitamin B3Vitamin B3 +84.3%
Contains more Vitamin B5Vitamin B5 +123.2%
Contains more Vitamin B6Vitamin B6 +212.2%
Contains more Vitamin KVitamin K +350%
Contains more FolateFolate +844.4%
Contains more Vitamin EVitamin E +240%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Millet raw Brown rice DV% diff.
Copper 0.75mg 0.106mg 72%
Iron 3.01mg 0.56mg 31%
Manganese 1.632mg 0.974mg 29%
Fiber 8.5g 1.6g 28%
Phosphorus 285mg 103mg 26%
Vitamin B1 0.421mg 0.178mg 20%
Vitamin B6 0.384mg 0.123mg 20%
Folate 85µg 9µg 19%
Magnesium 114mg 39mg 18%
Protein 11.02g 2.74g 17%
Vitamin B2 0.29mg 0.069mg 17%
Carbs 72.85g 25.58g 16%
Calories 378kcal 123kcal 13%
Vitamin B3 4.72mg 2.561mg 13%
Polyunsaturated fat 2.134g 0.366g 12%
Starch 24.79g 10%
Zinc 1.68mg 0.71mg 9%
Vitamin B5 0.848mg 0.38mg 9%
Selenium 2.7µg 5.8µg 6%
Fats 4.22g 0.97g 5%
Potassium 195mg 86mg 3%
Choline 9.2mg 2%
Saturated fat 0.723g 0.26g 2%
Omega-6 (Linoleic acid) 0.355g 2%
Calcium 8mg 3mg 1%
Vitamin E 0.05mg 0.17mg 1%
Vitamin K 0.9µg 0.2µg 1%
Monounsaturated fat 0.773g 0.369g 1%
Omega-3 (ALA) 0.011g 1%
Protein per 100 calories 2.9g 2.2g N/A
Calories per 10 g protein 343kcal 449kcal N/A
Weight per 100 calories 26g 81g N/A
Unsaturated / Saturated Fat ratio 4 2.8 N/A
Net carbs 64.35g 23.98g N/A
Sugar 0.24g N/A
Sodium 5mg 4mg 0%
Tryptophan 0.119mg 0.033mg 0%
Threonine 0.353mg 0.095mg 0%
Isoleucine 0.465mg 0.109mg 0%
Leucine 1.4mg 0.214mg 0%
Lysine 0.212mg 0.099mg 0%
Methionine 0.221mg 0.058mg 0%
Phenylalanine 0.58mg 0.133mg 0%
Valine 0.578mg 0.151mg 0%
Histidine 0.236mg 0.066mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 4% 73% 9% 3%
Protein: 11.02 g
Fats: 4.22 g
Carbs: 72.85 g
Water: 8.67 g
Other: 3.24 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 +302.2%
Contains more FatsFats +335.1%
Contains more CarbsCarbs +184.8%
Contains more WaterWater +710.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 21% 59%
Saturated fat: Sat. Fat 0.723 g
Monounsaturated fat: Mono. Fat 0.773 g
Polyunsaturated fat: Poly. Fat 2.134 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 +109.5%
Contains more Poly. FatPolyunsaturated fat +483.1%
Contains less Sat. FatSaturated fat -64%

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169702/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.