Millet vs Rice: Nutrition & Calories Compare


Millet vs White rice
Nutrition Facts
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Millet vs White Rice 100g Compare
per 100g | Millet | Rice |
---|---|---|
Calories | 378 | 130 |
Carbohydrates | 72.85 g | 28.17 g |
Fat | 4.22 g | 0.28 g |
Saturated fat | 0.6 g | 0.15 g |
Dietary fiber | 8.5 g | 0.4 g |
Protein | 11.02 g | 2.69 g |
Water | 8.67 g | 68.44 g |
Calcium | 8 mg | 10 mg |
Iron | 3.01 mg | 0.2 mg |
Magnessium | 114 mg | 12 mg |
Phosphorus | 0.9 mg | 3 mg |
Potassium | 195 mg | 35 mg |
Sodium | 5 mg | 1 mg |
Zink | 0.9 mg | 3 mg |
Vitaminium B1 (Thiamine) | 0.421 mg | 0.02 mg |
Vitaminium B2 (riboflavin) | 0.29 mg | 0.013 mg |
Vitaminium B3 (Niacin) | 4.72 mg | 0.4 mg |
Vitaminium B6 | 0.384 mg | 0.093 mg |
Vitaminium B9 (Folic acid) | 0.085 mg | 0.003 mg |
Vitaminium E | 0.05 mg | 0.04 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
378kcalCalories source
- 78% CARBS.
- 12% PROTEIN
- 10% FAT
Rice 100g
130kcalCalories source
- 89% CARBS
- 9% PROTEIN
- 2% FAT
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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