Nutrition Comparison

Millets are nutritional powerhouses. Use the interactive comparison table below to select millets and see their nutritional values side by side. All data is per 100 grams of raw grain, sourced from the ICMR-NIN Indian Food Composition Tables (2017).

Compare Millets

Select at least 2 millets to compare their nutritional profiles.

Key Insights

Finger Millet (Ragi) contains 344 mg of calcium per 100 g — that is 34x more calcium than white rice (10 mg).

Pearl Millet (Bajra) provides 8 mg of iron per 100 g, making it one of the richest plant-based sources of iron among cereals.

Barnyard Millet has the highest fiber content among millets at 9.8 g per 100 g — compared to just 0.2 g in white rice.

Foxtail Millet offers 12.3 g of protein per 100 g along with a low glycemic index, making it an excellent rice substitute for blood sugar management.

Sorghum (Jowar) is rich in antioxidant polyphenols and provides 340 mg of potassium per 100 g, supporting heart health and blood pressure regulation.

All Millets: Macro Nutrient Comparison

Bar chart comparing protein, fat, carbohydrates, fiber, and calories per 100 g across all millets and white rice.

Data Source

All nutritional data on this page is sourced from:

  1. Longvah T, Ananthan R, Bhaskarachary K, Venkaiah K (2017). Indian Food Composition Tables 2017.

Values represent raw grain composition per 100 g. Actual nutrient availability may vary based on processing, cooking, and bioavailability factors.

Disclaimer: This content is created with the assistance of AI and is intended for educational purposes only. While we strive for accuracy, information may contain errors or be incomplete. Always do your own research and consult qualified professionals (nutritionists, doctors, agricultural experts) before making decisions based on this content. This website does not provide medical, nutritional, or agricultural advice.