Millet vs Rice, white, long-grain, parboiled, enriched
Side-by-side nutrition comparison per serving. See which fits your goals better.
Quick Verdict
Best for weight loss
Millet
Best for muscle gain
Millet
Best for low-carb
Millet
Macro Comparison
Millet: 100g (100g) | Rice, white, long-grain, parboiled, enriched: 100g (100g)
119
Millet
123
Rice, white, long-grain, parboiled, enriched
3.51g
Millet
2.91g
Rice, white, long-grain, parboiled, enriched
23.7g
Millet
26g
Rice, white, long-grain, parboiled, enriched
1g
Millet
0.37g
Rice, white, long-grain, parboiled, enriched
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
12%
Millet
9%
Rice, white, long-grain, parboiled, enriched
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| Nutrient | Millet | Rice, white, long-grain, parboiled, enriched |
|---|---|---|
| Calories | 119 | 123 |
| Protein | 3.5g | 2.9g |
| Carbs | 23.7g | 26g |
| Fat | 1g | 0.4g |
| Fiber | 1.3g | 0.9g |
| Sugar | 0.13g | 0.11g |
| Sodium | 2mg | 2mg |
| Cholesterol | 0mg | 0mg |
| Saturated Fat | 0.17g | 0.07g |
| Potassium | 62mg | 56mg |
| Vitamin A | 0mcg | 0mcg |
| Vitamin C | 0mg | 0mg |
| Calcium | 3mg | 19mg |
| Iron | 0.63mg | 1.81mg |
Which Should You Choose?
For weight loss
Choose Millet. With 119 calories and 3.51g protein, it gives you more protein per calorie — keeping you full while cutting calories.
For muscle gain
Choose Millet. Millet delivers 3.51g protein per serving — 0.6g more than Rice, white, long-grain, parboiled, enriched.
For low-carb diets
Choose Millet with 23.7g carbs per serving.
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Take the free quizCommon Questions
Is Millet or Rice, white, long-grain, parboiled, enriched better for weight loss?
For weight loss, Millet is the better choice. Millet has 119 calories and 3.51g protein per serving, while Rice, white, long-grain, parboiled, enriched has 123 calories and 2.91g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Millet or Rice, white, long-grain, parboiled, enriched?
Millet has more protein per serving. Millet provides 3.51g and Rice, white, long-grain, parboiled, enriched provides 2.91g of protein.
Can I eat both millet and rice, white, long-grain, parboiled, enriched together?
Yes! Combining millet and rice, white, long-grain, parboiled, enriched gives you 242 calories and 6.42g protein. This combination can work well as part of a balanced meal.