Millets National Media Portal
Millets National Media Portal
Millets consistently outperform refined rice and wheat across most nutritional parameters — a conclusion supported by multiple international comparative studies. The 2021 systematic review in Frontiers in Nutrition and the 2023 Separations (MDPI) review collectively positioned millets as nutritionally superior staple grains when consumed in whole-grain form.
Head-to-head nutritional comparison (per 100 g dry weight):
Protein: Millets 7–13 g vs. rice 6.8 g vs. wheat 12.6 g — millets match wheat while providing superior amino acid diversity.
Dietary fiber: Millets 3–20 g vs. white rice 0.4 g vs. refined wheat 2.7 g — millets provide 5–50x more fiber than refined staples.
Calcium: Finger millet 344 mg vs. white rice 28 mg vs. wheat 34 mg — finger millet provides 10–12x more calcium.
Iron: Pearl millet >11 mg vs. white rice 0.8 mg vs. wheat 3.6 mg — pearl millet provides 3–14x more iron.
Glycaemic Index: Millets mean 52.7 vs. white rice 71.7 vs. refined wheat 74.2 — millets are 36% lower GI.
Antioxidants: Millets contain significantly higher polyphenols, tannins, and flavonoids compared to refined rice and wheat; whole wheat retains some antioxidants but millets (especially finger millet) are superior.
B12: Foxtail millet contains plant-sourced B12 — entirely absent from rice and wheat.
Bottom line: Whole-grain millets outperform both white rice and refined wheat comprehensively. Only whole-grain wheat provides comparable fiber and some micronutrient levels; however, millets remain superior for gluten-free populations, calcium, iron, and antioxidant content.
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