Cooked wild rice vs Millet flour
In short
Gram for gram, there are 3.8 times as many calories in millet flour as in cooked wild rice (382 vs 101 in 100 g). Both get most of their calories from carbohydrate.
More in millet flour: selenium, copper (4.4×), manganese (3.6×), thiamin (7.9×) and 12 more. Everything else is within 4% of a day's needs.
Calories, and where they come from
4 g protein · 21.3 g carbs (0.73 g sugars) · 0.34 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.
- Selenium0.8 µg · 32.7 µg1%59%
- Copper0.12 mg · 0.54 mg13%59%
- Manganese0.28 mg · 1 mg12%44%
- Thiamin (B1)0.052 mg · 0.41 mg4%34%
- Niacin (B3)1.3 mg · 6 mg8%38%
- Pantothenic acid (B5)0.15 mg · 1.3 mg3%25%
- Magnesium32 mg · 119 mg8%28%
- Carbohydrates21.3 g · 75.1 g8%27%
- Iron0.6 mg · 3.9 mg3%22%
- Phosphorus82 mg · 285 mg7%23%
- Vitamin B60.14 mg · 0.37 mg8%22%
- Protein4 g · 10.8 g8%22%
- Zinc1.3 mg · 2.6 mg12%24%
- Fiber1.8 g · 3.5 g6%13%
- Total fat0.34 g · 4.3 g<1%5%
- Folate26 µg · 42 µg7%11%
Where they are alike
Less than 4% of a day apart, in 100 g of each.
- Saturated fatlimit0.049 g · 0.54 g<1%·3%
- Sodiumlimit3 mg · 4 mg<1%·<1%
- Potassium101 mg · 224 mg2%·5%
- Calcium3 mg · 14 mg<1%·1%
- Vitamin C0 mg · 0 mg0%·0%
- Vitamin E0.24 mg · 0.11 mg2%·1%
- Vitamin K0.5 µg · 0.8 µg<1%·1%
- Riboflavin (B2)0.087 mg · 0.073 mg7%·6%
Reported for only one of the two, so not compared: cholesterol, vitamin A, vitamin D, vitamin B12, choline.
From USDA FoodData Central: Cooked wild rice (SR Legacy 168897), 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.