Millet vs Rye – Which is Healthier?

Our Verdict

When comparing millet to rye, we picked the rye.

Why?

In terms of macros, they’re about equal on protein, and rye has more carbs and fiber, the ratio of which give it the lower glycemic index, so we say rye wins this category.

In the category of vitamins, millet has more of vitamins B1, B2, B6, and B9, while rye has more of vitamins A, B5, E, and K. Notionally, that’s a 4:4 tie, though rye’s margins of difference are an order of magnitude greater, so we say rye takes a marginal victory on this one.

When it comes to minerals, there’s nothing to debate here: millet has more copper, while rye has more calcium, manganese, phosphorus, potassium, selenium, and zinc. An easy win for rye on this one.

Adding up the sections gives the overall win to rye, but there is one other thing worth mentioning: millet is naturally gluten-free, but rye is not, so if you are avoiding gluten for any reason, you’ll want to pick the millet in this case.

See also: Gluten: What’s The Truth?

Aside from that, by all means enjoy either or both, in moderation! Diversity is good.

Want to learn more?

You might like to read:

Grains: Bread Of Life, Or Cereal Killer?

Enjoy!