Millets vs Rice vs Wheat: Protein, Fibre and Iron Compared
Bajra carries roughly 6–8 mg of iron and 11–12 g of fibre per 100 g, against 0.5–1 mg and 2.5–3 g for polished white rice. Whole wheat and the millets are close to one another on protein and fibre; the big gap is between all of them and polished rice, and on iron bajra leads clearly. The full comparison, per 100 g and per roti or katori, is below.
- Per 100 g, bajra has about 6–8 mg iron; polished rice 0.5–1 mg.
- Bajra, ragi and whole wheat flour all carry about 11–12 g of fibre per 100 g; white rice 2.5–3 g.
- Whole wheat (11–12 g) and bajra (10–11 g) lead on protein; ragi is lower at 7–8 g.
- Ragi is the standout for calcium, at roughly 340–365 mg per 100 g.
- Swapping one katori of rice for two bajra rotis adds about 6 g fibre and 3–4.5 mg iron.
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The comparison, per 100 g
All values are per 100 g raw grain or flour, from the KABO Indian Nutrition Index, which compiles them from the ICMR-NIN Indian Food Composition Tables.
| Grain | Protein | Fibre | Iron |
|---|---|---|---|
| Bajra (pearl millet) | ~10–11 g | ~11–12 g | ~6–8 mg |
| Whole wheat atta | ~11–12 g | ~11–12 g | ~4–5 mg |
| Jowar (sorghum) | ~10 g | ~9–10 g | ~3–4 mg |
| Ragi (finger millet) | ~7–8 g | ~11–12 g | ~4–5 mg |
| White rice, polished | ~7 g | ~2.5–3 g | ~0.5–1 mg |
Brown rice sits between the two groups on fibre, at about 3.5–4.5 g per 100 g, but well below any millet. Detail on each grain is on protein in millets, iron in bajra and fibre in ragi.
The comparison, per roti or katori
| Serving | Protein | Fibre | Iron |
|---|---|---|---|
| 1 bajra roti (~30 g flour) | ~3–3.3 g | ~3.5 g | ~1.8–2.4 mg |
| 1 whole wheat roti (~30 g flour) | ~3.3–3.6 g | ~3.3–3.6 g | ~1.2–1.5 mg |
| 1 jowar roti (~30 g flour) | ~3 g | ~2.7–3 g | ~0.9–1.2 mg |
| 1 ragi roti (~30 g flour) | ~2–2.5 g | ~3–4 g | ~1.2–1.5 mg |
| 1 katori white rice (~40 g raw) | ~3 g | ~1 g | ~0.2–0.4 mg |
The serving figures are per-100 g value × grams of flour or raw rice ÷ 100. Rotis are usually eaten two or three at a time, so the per-meal gap with rice is two or three times larger than a single row suggests.
What each grain is best at
- Bajra — the iron leader among everyday grains, with fibre to match. A warming winter roti in Rajasthan and Gujarat for good reason.
- Ragi — lower in protein, but the outstanding cereal source of calcium, at roughly 340–365 mg per 100 g in IFCT figures, with fibre equal to bajra.
- Whole wheat — the protein leader and nearly as high in fibre; the difference between atta and maida is larger than between atta and any millet.
- Jowar — a good all-rounder and naturally gluten-free.
- White rice — easy to digest and fine in a mixed meal, but the lowest on all three measures. Pairing it with dal and vegetables matters more than avoiding it.
A practical swap
| Swap | Fibre added | Iron added |
|---|---|---|
| 1 katori white rice to 2 bajra rotis | about +6 g | about +3–4.5 mg |
| 2 maida rotis to 2 whole wheat rotis | about +5 g | small |
| 1 katori white rice to 1 katori brown rice | about +0.5 g | small |
The first row is the one that changes a day: about 7 g of fibre and 3.6–4.8 mg of iron from two bajra rotis, against about 1 g and 0.2–0.4 mg from the katori of rice they replace. Indian foods ranked by fibre and vegetarian iron sources ranked put these grains in context against pulses and seeds.
A note on blood sugar
Millets are often sold as a diabetes food. Their fibre does slow digestion, but a large plate of any grain still raises blood sugar; portion and what you eat with it matter more than the grain alone. The glycemic index of Indian foods covers this properly.
About this data
Every figure on this page comes from the KABO Indian Nutrition Index (CC BY 4.0), an open dataset compiled from the ICMR-NIN Indian Food Composition Tables and published with a source link on every value. You are free to reuse these numbers with attribution to kabo.co.in.
The same data is served as an MCP server, so AI assistants can query it directly and cite the source. The endpoint, the raw JSON and the method are on the KABO Indian Nutrition Index page.
Values are approximate and vary by variety, season, milling and preparation, which is why they are given as ranges. This is nutrition information, not medical advice.
Where KABO fits in
KABO is not a grain and does not replace one. The single most useful change on this page is swapping a katori of rice for two bajra rotis, and that costs almost nothing.
What a serving adds is the nutrients grains are weakest on: 25 g of complete plant protein — more than six whole wheat rotis — with 26 vitamins and minerals, 4 g fibre and 8 billion probiotics in about 198 kcal. Eat the millets for iron and fibre; use the shake, if at all, for protein at the meal that lacks it.
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Frequently asked questions
Are millets healthier than rice?
On protein, fibre and iron, yes. Per 100 g, bajra has about 6 to 8 mg iron and 11 to 12 g fibre, against about 0.5 to 1 mg and 2.5 to 3 g for polished rice. Rice is not unhealthy, but it is the lowest of the common grains on all three.
Which millet has the most iron?
Bajra (pearl millet), at roughly 6 to 8 mg per 100 g raw. Ragi and whole wheat are about 4 to 5 mg, and jowar about 3 to 4 mg.
Is ragi better than wheat?
It depends on the nutrient. Ragi has less protein (7 to 8 g per 100 g against 11 to 12 g) but much more calcium, roughly 340 to 365 mg per 100 g. Fibre is similar. Using both gives the best of each.
Is brown rice as good as millets?
Not on fibre. Brown rice has about 3.5 to 4.5 g per 100 g raw, compared with 11 to 12 g for bajra and ragi flour. It is a modest improvement on white rice.
Where do these figures come from?
From the KABO Indian Nutrition Index, an open CC BY 4.0 dataset compiled from the ICMR-NIN Indian Food Composition Tables. The ragi calcium figure is from IFCT and is stated approximately.
Sources
- ICMR-NIN, Indian Food Composition Tables (2017). nin.res.in
- ICMR-NIN, Nutrient Requirements for Indians (RDA 2020) and Dietary Guidelines for Indians, 2024. nin.res.in
- KABO Indian Nutrition Index, open dataset and MCP server, CC BY 4.0. kabo.co.in/pages/mcp