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Brown rice vs Millet flour: Difference & Similarities

This article explains the key similarities and differences between brown rice and millet flour, foods from the grains food group. Read on to learn more about the brown rice vs millet flour comparison.
Dennis Gillett, Health & Fitness Writer

Written by Dennis Gillett, Health & Fitness Writer. Updated on January 27, 2023.

Brown rice and millet flour belong to the grains food group, one of the staple food groups for people on a plant-based diet.

Grains and grain products are an affordable source of carbohydrates, as well as essential vitamins and minerals, including B vitamins (such as thiamin, riboflavin, and niacin), iron, and zinc, minerals that are usually harder to get on a plant-based diet.

They also provide a small amount of protein and healthy fats.

However, it is important to note that whole grains are generally a better source of these nutrients than refined grains.

This article will thoroughly compare brown rice and millet flour and help you learn more about their similarities and differences.

Brown rice

Brown rice (Oryza sativa) is a whole-grain rice that is minimally processed, retaining its nutrient-rich bran and germ layers.

It is a good source of carbohydrates, dietary fibers, vitamins, minerals, and antioxidants. It is particularly high in vitamins B3, B1, B6, and B9 and minerals like manganese, magnesium, and phosphorus. The high fiber content of brown rice has been linked to improved digestion, weight management, and lower cholesterol levels.

Brown rice is a staple food in many cultures and is often used as a side dish, in soups and stews, and as an ingredient in salads, sushi, and other dishes. It is also considered a functional food, as it has been shown to positively impact health when consumed regularly as part of a balanced diet.

Brown rice is a gluten-free alternative to wheat-based products, making it a good option for people with gluten sensitivities or celiac disease.

Brown rice is an excellent source of Vitamin B1 (Thiamine), Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), and Vitamin B6 (Pyroxidine).

It also contains Vitamin B9 (Folate) in a small amount.

Millet flour

Millet flour (Panicum miliaceum) is made from ground millet, which is an ancient grain that is grown in many parts of the world, including Africa, Asia, and Europe.

It is a good source of carbohydrates, dietary fibers, and small amounts of vitamins and minerals like magnesium, phosphorus, and B vitamins. It is also gluten-free and easy to digest, making it a great option for people with gluten sensitivities or celiac disease.

Millet flour is commonly used in baking and is a good alternative to wheat flour for gluten-free or alternative baking. It is also used in traditional African and Asian dishes.

Millet flour is considered a functional food, as it has been shown to positively impact health when consumed regularly as part of a balanced diet. It is also a sustainable crop, as it is drought-tolerant and can be grown in poor soil conditions.

Millet flour is an excellent source of Vitamin B1 (Thiamine), Vitamin B3 (Niacin), and Vitamin B5 (Pantothenic acid).

It also contains a good amount of Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate) and some Vitamin B2 (Riboflavin).

Brown rice vs Millet flour Nutrition

Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing brown rice vs millet flour.

This comparison will start by comparing the caloric value of brown rice and millet flour and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.

Brown riceMillet flour
Energy362 kcal382 kcal
Carbs76.2 g75.1 g
Sugar0 g1.66 g
Fiber3.4 g3.5 g
Protein7.5 g10.8 g
Fat2.68 g4.25 g
Saturated Fat0.536 g0.536 g

Brown rice vs Millet flour Calories

Most calories in grains come from carbs.

Comparing brown rice vs millet flour for weight loss, brown rice is slightly lower in calories, with 362 calories per 100 grams, compared to 382 calories per 100 grams of millet flour.

However, both brown rice and millet flour can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.

Brown rice vs Millet flour Protein

Grains and most grain products, including brown rice and millet flour, are important sources of plant-based protein.

However, it should be noted that most grains, with the exception of quinoa and buckwheat, for example, are low in lysine and methionine.

That said, you can combine grains with legumes to get a complete protein.

Millet flour offers around 31% more protein than brown rice.

Millet flour has 10.8 grams of protein per 100 grams, while brown rice has 7.5 grams of protein per 100 grams.

Brown rice vs Millet flour Carbs

Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.

It’s also important for people on a keto diet, so let’s compare the carbs content in brown rice and millet flour.

The total amount of carbohydrates is around 1% higher in brown rice than in millet flour. It has 76.2 grams per 100 grams, compared to 75.1 grams in millet flour.

There’s less sugar in brown rice than in millet flour, 100% precisely.

That said, 100 grams of brown rice contains 0 grams of sugar, while the same amount of millet flour contains 1.7 grams.

Lastly, let’s take a look at the dietary fiber in brown rice and millet flour.

Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.

With 3.5 grams of fiber per 100 grams, millet flour is a better source of fiber than brown rice which offers 3.4 grams per 100 gram portion.

Brown rice vs Millet flour Fats

Like most other grains, brown rice and millet flour are low in fat.

Fats in brown rice and millet flour are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.

Total fat in brown rice and millet flour:

  • Brown rice: 2.7 grams per 100 grams
  • Millet flour: 4.3 per 100 grams

Speaking of saturated fats, brown rice and millet flour contain the same amount of saturated fats, 0.5 grams per 100 grams.

Brown rice vs Millet flour Vitamins Content

This section will discuss the vitamin content of brown rice and millet flour.

Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.

Brown rice has a higher amount of vitamin A, vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B9 (Folate), and vitamin E.

However, millet flour has a higher amount of vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), and vitamin K.

Brown rice and millet flour contain the same amount of vitamin C, vitamin D, vitamin B1 (Thiamine), and vitamin B12 (Cobalamin).

The following table shows the exact amount of vitamins brown rice and millet flour contain side by side, so you can easily compare them.

Brown riceMillet flour
Vitamin A09 IU
Vitamin C00
Vitamin D00
Vitamin B1 (Thiamine)0.413 mg0.413 mg
Vitamin B2 (Riboflavin)0.043 mg0.073 mg
Vitamin B3 (Niacin)4.31 mg6.02 mg
Vitamin B5 (Pantothenic acid)1.49 mg1.27 mg
Vitamin B6 (Pyroxidine)0.509 mg0.372 mg
Vitamin B9 (Folate)20 µg42 µg
Vitamin B12 (Cobalamin)00
Vitamin E0.05 mg0.11 mg
Vitamin K0.9 µg0.8 µg

Brown rice vs Millet flour Minerals Content

Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.

Some minerals, like iron, calcium, zinc, or iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the brown rice and millet flour comparison focuses on their mineral content.

Brown rice is a better source of copper, iron, phosphorus, selenium, and zinc than millet flour.

On the other hand, millet flour is a higher amount of calcium, magnesium, manganese, and potassium.

Brown rice and millet flour contain the same amount of fluoride, and sodium.

Check out the table below to learn how brown rice and millet flour compare when it comes to mineral content.

Brown riceMillet flour
Calcium33 mg14 mg
Copper0.277 mg0.535 mg
Fluoride00
Iron1.8 mg3.94 mg
Magnesium143 mg119 mg
Manganese3.74 mg1 mg
Phosphorus264 mg285 mg
Potassium268 mg224 mg
Selenium2.7 µg32.7 µg
Sodium4 mg4 mg
Zinc2.02 mg2.63 mg

The Final Word

This article highlighted the similarities and differences between brown rice and millet flour.

Grains, also known as cereal grains, are an important source of nutrition for many people around the world. They are a rich source of carbohydrates, which provide energy for the body.

Whole grains contain important vitamins and minerals, such as B vitamins and iron. Whole grains, in particular, are high in dietary fiber and can help with digestion and weight management.

They may also have other health benefits, such as reducing the risk of heart disease, diabetes, and certain types of cancer.

Grains are also a staple food and an important source of food security in many parts of the world.

Sources

Holy Peas has strict sourcing guidelines and draws only from high-quality sources, including peer-reviewed studies, academic research institutions, and medical journals, associations and government institutions. Read more about our process.

How we ensure this article is accurate?
  1. It's written and or reviewed by an expert.
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