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Rice vs. Millet — In-Depth Nutrition Comparison

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What are the differences between rice and millet?

  • Rice is higher in selenium, folate, manganese, and iron, yet millet is higher in copper, phosphorus, magnesium, and vitamin B2.
  • Rice's daily need coverage for selenium is 12% more.
  • Rice has 3 times more folate than millet. While rice has 58µg of folate, millet has only 19µg.
  • The glycemic index of rice is lower.

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

Infographic

Rice vs Millet 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.
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%
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%
Contains more CalciumCalcium +233.3%
Contains more IronIron +90.5%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +73.5%
Contains more SeleniumSelenium +733.3%
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%

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.
Rice
Rice
4
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%
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%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin B1Vitamin B1 +53.8%
Contains more Vitamin B5Vitamin B5 +128.1%
Contains more FolateFolate +205.3%
Contains more Vitamin B2Vitamin B2 +530.8%
Contains more Vitamin B6Vitamin B6 +16.1%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B3 ~1.33mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
Contains more CarbsCarbs +19%
Contains more ProteinProtein +30.5%
Contains more FatsFats +257.1%
~equal in Water ~71.41g
~equal in Other ~0.41g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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
Contains less Sat. FatSaturated fat -55.2%
Contains more Mono. FatMonounsaturated fat +109.1%
Contains more Poly. FatPolyunsaturated fat +568.4%

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