Cooked wild rice vs Millet flour
In short
For the same 100 calories you eat 99 g of cooked wild rice or 26 g of millet flour. Both get most of their calories from carbohydrate.
More in cooked wild rice: zinc and riboflavin (4.5×). More in millet flour: selenium (11×) and thiamin (2.1×). Everything else is within 4% of a day's needs.
Calories, and where they come from
99 g · 4 g protein · 21.1 g carbs (0.72 g sugars) · 0.34 g fat
26.2 g · 2.8 g protein · 19.7 g carbs (0.43 g sugars) · 1.1 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 calories 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.
- Selenium0.79 µg · 8.6 µg1%16%
- Zinc1.3 mg · 0.69 mg12%6%
- Riboflavin (B2)0.086 mg · 0.019 mg7%1%
- Thiamin (B1)0.051 mg · 0.11 mg4%9%
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Protein4 g · 2.8 g8%·6%
- Total fat0.34 g · 1.1 g<1%·1%
- Saturated fatlimit0.049 g · 0.14 g<1%·1%
- Carbohydrates21.1 g · 19.7 g8%·7%
- Fiber1.8 g · 0.92 g6%·3%
- Sodiumlimit3 mg · 1 mg<1%·<1%
- Potassium100 mg · 58.6 mg2%·1%
- Calcium3 mg · 3.7 mg<1%·<1%
- Iron0.59 mg · 1 mg3%·6%
- Magnesium31.7 mg · 31.2 mg8%·7%
- Phosphorus81.2 mg · 74.6 mg6%·6%
- Copper0.12 mg · 0.14 mg13%·16%
- Manganese0.28 mg · 0.26 mg12%·11%
- Vitamin C0 mg · 0 mg0%·0%
- Vitamin E0.24 mg · 0.029 mg2%·<1%
- Vitamin K0.5 µg · 0.21 µg<1%·<1%
- Niacin (B3)1.3 mg · 1.6 mg8%·10%
- Pantothenic acid (B5)0.15 mg · 0.33 mg3%·7%
- Vitamin B60.13 mg · 0.097 mg8%·6%
- Folate25.7 µg · 11 µg6%·3%
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.