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Millet vs. Rice — In-Depth Nutrition Comparison

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What are the differences between millet and rice?

  • Millet is higher in copper, phosphorus, magnesium, and vitamin B2, yet rice is higher in selenium, folate, manganese, and iron.
  • Rice's daily need coverage for selenium is 12% more.
  • Millet has 6 times more vitamin B2 than rice. While millet has 0.082mg of vitamin B2, rice has only 0.013mg.
  • The glycemic index of rice is lower.

We used Millet, cooked and Rice, white, long-grain, regular, enriched, cooked types in this article.

Infographic

Millet vs Rice infographic
Infographic link

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.
Millet
Millet
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 0.9% 5.5% 24% 54% 25% 43% 0.26% 35% 4.9%
Rice
Rice
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 45% 23% 13% 18% 0.13% 62% 41%
Contains more MagnesiumMagnesium +266.7%
Contains more PotassiumPotassium +77.1%
Contains more CopperCopper +133.3%
Contains more ZincZinc +85.7%
Contains more PhosphorusPhosphorus +132.6%
Contains more CalciumCalcium +233.3%
Contains more IronIron +90.5%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +73.5%
Contains more SeleniumSelenium +733.3%

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.
Millet
Millet
3
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% 0.4% 27% 19% 25% 10% 25% 0% 0.75% 14%
Rice
Rice
5
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% 0.8% 41% 3% 28% 23% 21% 0% 0% 44%
Contains more Vitamin B2Vitamin B2 +530.8%
Contains more Vitamin B6Vitamin B6 +16.1%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin B1Vitamin B1 +53.8%
Contains more Vitamin B3Vitamin B3 +11%
Contains more Vitamin B5Vitamin B5 +128.1%
Contains more FolateFolate +205.3%
~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 Rice DV% diff.
Selenium 0.9µg 7.5µg 12%
Copper 0.161mg 0.069mg 10%
Folate 19µg 58µg 10%
Manganese 0.272mg 0.472mg 9%
Magnesium 44mg 12mg 8%
Phosphorus 100mg 43mg 8%
Iron 0.63mg 1.2mg 7%
Vitamin B1 0.106mg 0.163mg 5%
Vitamin B2 0.082mg 0.013mg 5%
Fiber 1.3g 0.4g 4%
Zinc 0.91mg 0.49mg 4%
Vitamin B5 0.171mg 0.39mg 4%
Polyunsaturated fat 0.508g 0.076g 3%
Protein 3.51g 2.69g 2%
Carbs 23.67g 28.17g 2%
Choline 11.2mg 2.1mg 2%
Calories 119kcal 130kcal 1%
Fats 1g 0.28g 1%
Calcium 3mg 10mg 1%
Potassium 62mg 35mg 1%
Vitamin B3 1.33mg 1.476mg 1%
Vitamin B6 0.108mg 0.093mg 1%
Protein per 100 calories 2.9g 2.1g N/A
Calories per 10 g protein 339kcal 483kcal N/A
Weight per 100 calories 84g 77g N/A
Net carbs 22.37g 27.77g N/A
Sugar 0.13g 0.05g N/A
Sodium 2mg 1mg 0%
Vitamin E 0.02mg 0.04mg 0%
Vitamin K 0.3µg 0µg 0%
Saturated fat 0.172g 0.077g 0%
Monounsaturated fat 0.184g 0.088g 0%
Tryptophan 0.038mg 0.031mg 0%
Threonine 0.113mg 0.096mg 0%
Isoleucine 0.148mg 0.116mg 0%
Leucine 0.446mg 0.222mg 0%
Lysine 0.067mg 0.097mg 0%
Methionine 0.07mg 0.063mg 0%
Phenylalanine 0.185mg 0.144mg 0%
Valine 0.184mg 0.164mg 0%
Histidine 0.075mg 0.063mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Millet
Millet
3
4% 24% 71%
Protein: 3.51 g
Fats: 1 g
Carbs: 23.67 g
Water: 71.41 g
Other: 0.41 g
Rice
Rice
2
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Contains more ProteinProtein +30.5%
Contains more FatsFats +257.1%
Contains more CarbsCarbs +19%
~equal in Water ~68.44g
~equal in Other ~0.42g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Millet
Millet
2
20% 21% 59%
Saturated fat: Sat. Fat 0.172 g
Monounsaturated fat: Mono. Fat 0.184 g
Polyunsaturated fat: Poly. Fat 0.508 g
Rice
Rice
1
32% 37% 32%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains more Mono. FatMonounsaturated fat +109.1%
Contains more Poly. FatPolyunsaturated fat +568.4%
Contains less Sat. FatSaturated fat -55.2%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168871/nutrients
  2. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.