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  6. Brown rice vs. Millet flour

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

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The main differences between brown rice and millet flour

  • 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.

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

Infographic

Brown rice vs Millet flour infographic
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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 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
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%
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 ~1.002mg

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% 3.4% 45% 16% 48% 23% 28% 0% 0.5% 6.8%
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%
Contains more Vitamin EVitamin E +54.5%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin A ~µg
~equal in Vitamin B2 ~0.073mg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

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

Fat Type Comparison

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

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
99%
Starch: 24.79 g
Sucrose: 0.24 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
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
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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/nutrients
  2. Millet flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172023/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.