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  6. Millet vs. Brown rice

Millet vs. Brown rice — In-Depth Nutrition Comparison

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How are millet and brown rice different?

  • Millet is higher in copper; however, brown rice is richer in manganese, selenium, vitamin B3, and vitamin B1.
  • Daily need coverage for manganese for brown rice is 31% higher.
  • Millet contains 2 times more copper than brown rice. While millet contains 0.161mg of copper, brown rice contains only 0.106mg.

Millet, cooked and Rice, brown, long-grain, cooked are the varieties used in this article.

Infographic

Millet vs Brown 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%
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 +12.8%
Contains more IronIron +12.5%
Contains more CopperCopper +51.9%
Contains more ZincZinc +28.2%
Contains less SodiumSodium -50%
Contains more PotassiumPotassium +38.7%
Contains more ManganeseManganese +258.1%
Contains more SeleniumSelenium +544.4%
~equal in Calcium ~3mg
~equal in Phosphorus ~103mg

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
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 0.4% 0% 27% 19% 25% 10% 25% 0% 0.75% 14% 6.1%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Contains more Vitamin B2Vitamin B2 +18.8%
Contains more Vitamin KVitamin K +50%
Contains more FolateFolate +111.1%
Contains more CholineCholine +21.7%
Contains more Vitamin EVitamin E +750%
Contains more Vitamin B1Vitamin B1 +67.9%
Contains more Vitamin B3Vitamin B3 +92.6%
Contains more Vitamin B5Vitamin B5 +122.2%
Contains more Vitamin B6Vitamin B6 +13.9%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Millet Brown rice DV% diff.
Manganese 0.272mg 0.974mg 31%
Starch 24.79g 10%
Selenium 0.9µg 5.8µg 9%
Vitamin B3 1.33mg 2.561mg 8%
Vitamin B1 0.106mg 0.178mg 6%
Copper 0.161mg 0.106mg 6%
Vitamin B5 0.171mg 0.38mg 4%
Folate 19µg 9µg 3%
Zinc 0.91mg 0.71mg 2%
Protein 3.51g 2.74g 2%
Potassium 62mg 86mg 1%
Iron 0.63mg 0.56mg 1%
Vitamin B6 0.108mg 0.123mg 1%
Fiber 1.3g 1.6g 1%
Magnesium 44mg 39mg 1%
Carbs 23.67g 25.58g 1%
Vitamin E 0.02mg 0.17mg 1%
Polyunsaturated fat 0.508g 0.366g 1%
Vitamin B2 0.082mg 0.069mg 1%
Calories 119kcal 123kcal 0%
Fats 1g 0.97g 0%
Net carbs 22.37g 23.98g N/A
Calcium 3mg 3mg 0%
Sugar 0.13g 0.24g N/A
Phosphorus 100mg 103mg 0%
Sodium 2mg 4mg 0%
Vitamin K 0.3µg 0.2µg 0%
Choline 11.2mg 9.2mg 0%
Saturated fat 0.172g 0.26g 0%
Monounsaturated fat 0.184g 0.369g 0%
Tryptophan 0.038mg 0.033mg 0%
Threonine 0.113mg 0.095mg 0%
Isoleucine 0.148mg 0.109mg 0%
Leucine 0.446mg 0.214mg 0%
Lysine 0.067mg 0.099mg 0%
Methionine 0.07mg 0.058mg 0%
Phenylalanine 0.185mg 0.133mg 0%
Valine 0.184mg 0.151mg 0%
Histidine 0.075mg 0.066mg 0%
Omega-3 - ALA 0.011g N/A
Omega-6 - Linoleic acid 0.355g N/A

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
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 +28.1%
~equal in Fats ~0.97g
~equal in Carbs ~25.58g
~equal in Water ~70.27g
~equal in Other ~0.44g

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
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 less Sat. FatSaturated fat -33.8%
Contains more Poly. FatPolyunsaturated fat +38.8%
Contains more Mono. FatMonounsaturated fat +100.5%

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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. 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.