Cooked brown long-grain rice vs Millet flour
In short
Gram for gram, there are 3.1 times as many calories in millet flour as in cooked brown long-grain rice (382 vs 123 in 100 g). Both get most of their calories from carbohydrate.
More in millet flour: selenium (5.6×), copper (5×), niacin (2.4×), thiamin (2.3×) and 11 more. Everything else is within 4% of a day's needs.
Calories, and where they come from
2.7 g protein · 25.6 g carbs (0.24 g sugars) · 0.97 g fat
10.8 g protein · 75.1 g carbs (1.7 g sugars) · 4.3 g fat
Share of the calories fromproteincarbsfat
Where they differ
Bar length is the share of a day's needs (FDA Daily Value) in 100 g of each. Every row uses the same scale, so a short difference in length is a small difference. Color says which food, never which is better.
- Selenium5.8 µg · 32.7 µg11%59%
- Copper0.11 mg · 0.54 mg12%59%
- Niacin (B3)2.6 mg · 6 mg16%38%
- Thiamin (B1)0.18 mg · 0.41 mg15%34%
- Magnesium39 mg · 119 mg9%28%
- Iron0.56 mg · 3.9 mg3%22%
- Carbohydrates25.6 g · 75.1 g9%27%
- Pantothenic acid (B5)0.38 mg · 1.3 mg8%25%
- Zinc0.71 mg · 2.6 mg6%24%
- Protein2.7 g · 10.8 g5%22%
- Vitamin B60.12 mg · 0.37 mg7%22%
- Phosphorus103 mg · 285 mg8%23%
- Folate9 µg · 42 µg2%11%
- Fiber1.6 g · 3.5 g6%13%
- Total fat0.97 g · 4.3 g1%5%
Where they are alike
Less than 4% of a day apart, in 100 g of each.
- Saturated fatlimit0.26 g · 0.54 g1%·3%
- Sodiumlimit4 mg · 4 mg<1%·<1%
- Potassium86 mg · 224 mg2%·5%
- Calcium3 mg · 14 mg<1%·1%
- Manganese0.97 mg · 1 mg42%·44%
- Vitamin C0 mg · 0 mg0%·0%
- Vitamin E0.17 mg · 0.11 mg1%·1%
- Vitamin K0.2 µg · 0.8 µg<1%·1%
- Riboflavin (B2)0.069 mg · 0.073 mg5%·6%
Reported for only one of the two, so not compared: cholesterol, vitamin A, vitamin D, vitamin B12, choline.
From USDA FoodData Central: Cooked brown long-grain rice (SR Legacy 169704), Millet flour (SR Legacy 172023). Daily Values are the FDA's for adults and children 4 years and older. Missing values are never shown as zero. For exploring the data, not dietary advice.