Millet vs Rice: Nutrition & Calories Compare



Millet - calories, kcal, weight, nutrition
Millet - calories, kcal, weight, nutrition

Millet vs White rice
Nutrition Facts

Millet
Serving size:
  change
standard serving size (86g)tablespoon (13g)cup (174g)half cup (87g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Saturated Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Sugars g

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.
White Rice
Serving size:
  change
handful (35g)tablespoon (14g)cup (180g)half cup (90g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Saturated Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Sugars g

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.

Millet vs White Rice 100g Compare


per 100gMilletRice
Calories378 130
Carbohydrates72.85 g28.17 g
Fat4.22 g0.28 g
Saturated fat0.6 g0.15 g
Dietary fiber8.5 g0.4 g
Protein11.02 g2.69 g
Water8.67 g68.44 g
Calcium8 mg10 mg
Iron3.01 mg0.2 mg
Magnessium114 mg12 mg
Phosphorus0.9 mg3 mg
Potassium195 mg35 mg
Sodium5 mg1 mg
Zink0.9 mg3 mg
Vitaminium B1 (Thiamine)0.421 mg0.02 mg
Vitaminium B2 (riboflavin)0.29 mg0.013 mg
Vitaminium B3 (Niacin)4.72 mg0.4 mg
Vitaminium B60.384 mg0.093 mg
Vitaminium B9 (Folic acid)0.085 mg0.003 mg
Vitaminium E0.05 mg0.04 mg

Discovering the Wonders of Millet and Rice: A Comprehensive Guide

When it comes to choosing grains for our daily meals, millet and rice often pop up as popular choices. Both have been staples in various cultures around the world for centuries, yet they offer distinct benefits and flavors that can cater to diverse dietary needs and culinary preferences. While rice is a familiar staple in many households, millet is gaining attention for its nutritional benefits and versatility. Let's dive into some interesting facts about these two grains and compare their nutritional profiles to help you make an informed choice for your next meal.

The Ancient Grain: Millet

Millet is not just one grain but a group of small-seeded grains widely grown around the world as cereal crops or grains for fodder and human food. Millets include varieties such as pearl millet, foxtail millet, and finger millet, among others. Interestingly, millet has been cultivated for over 7,000 years and remains a staple in the diets of more than one-third of the global population. Known for its resilience, millet can thrive in harsh environments, making it a vital crop in the fight against climate change.

Rice: The Global Staple

Rice, on the other hand, is the seed of the grass species Oryza sativa (Asian rice) or Oryza glaberrima (African rice). As a cereal grain, it is the most widely consumed staple food for a large part of the world's human population, especially in Asia. Rice cultivation is well-suited to countries and regions with low labor costs and high rainfall, as it is labor-intensive to cultivate and requires ample water. It comes in various types, including white, brown, black, and red, each with its unique flavor and nutritional profile.

Nutritional Comparison: Millet vs. Rice

When it comes to nutrition, both millet and rice have their unique advantages. Millet is a powerhouse of nutrients, offering a higher content of fiber, protein, and minerals such as magnesium, phosphorus, and iron compared to rice. Specifically, millet contains 8.5 grams of fiber and 11.02 grams of protein per 100 grams, significantly higher than rice's 0.4 grams of fiber and 2.69 grams of protein. This makes millet an excellent choice for those looking to increase their dietary fiber and protein intake.

Rice, with its lower calorie count of 130 calories per 100 grams compared to millet's 378, can be a better option for individuals monitoring their calorie intake. However, it's essential to note that the type of rice can greatly affect its nutritional content; for example, brown rice retains more fiber and nutrients than white rice due to its unrefined nature.

Both grains are gluten-free, making them suitable for those with gluten sensitivities or celiac disease. However, millet stands out for its higher content of vitamins and minerals, providing a substantial amount of magnesium, phosphorus, and iron, which are essential for bone health, energy production, and oxygen transport in the body, respectively.

Choosing Between Millet and Rice

The choice between millet and rice ultimately depends on your nutritional needs, culinary preferences, and any dietary restrictions. Millet's high fiber and protein content make it an excellent choice for those looking to improve digestion and maintain a feeling of fullness between meals. Its versatility also allows it to be used in a variety of dishes, from porridges and salads to bread and desserts.

Rice, with its lower calorie content and mild flavor, is a great base for a wide range of dishes, from stir-fries to soups. It's also easier to find and prepare, making it a convenient option for quick meals.

In conclusion, both millet and rice offer unique nutritional benefits and culinary possibilities. By understanding their differences and how they fit into your dietary needs, you can enjoy the best of both grains in your meals. Whether you choose the nutrient-dense millet or the versatile rice, incorporating these grains into your diet can contribute to a balanced and healthy eating plan.

Millet 100g

378kcal

Calories source

  • 78% CARBS.
  • 12% PROTEIN
  • 10% FAT

Rice 100g

130kcal

Calories source

  • 89% CARBS
  • 9% PROTEIN
  • 2% FAT
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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