Ragi vs Jowar: nutrition per 100 g

These two millets sit close on energy and carbohydrate: ragi has 321 kcal and 66.8 g carbohydrate per 100 g, jowar 334 kcal and 67.7 g. The clearer split is protein. Jowar has 10.0 g, about 1.4 times the 7.2 g in ragi, and meets 19 per cent of a man's daily protein need per 100 g against 13 per cent for ragi. Ragi ranks last of the 14 cereals and millets for protein; jowar sits 8th. Fibre runs the other way, 11.2 g in ragi against 10.2 g in jowar, though both are high.

Ragi is the only grain in IFCT 2017 that counts as a serious calcium source. Its 364 mg per 100 g ranks 1st of 14 cereals and millets and covers 36 per cent of an adult's daily requirement. Jowar, at 28 mg, covers 3 per cent, which is typical for a grain. For families who rarely use milk, curd or paneer, that single difference can decide which millet earns a daily place.

Ragi also leads on iron (4.62 mg against 3.95 mg), zinc (2.53 mg against 1.96 mg), magnesium (146 mg against 133 mg) and potassium (443 mg against 328 mg). Jowar has more phosphorus, 274 mg against 210 mg, and more selenium, 26.3 micrograms against 15.3.

Jowar is the better millet for several B vitamins. It has 2.1 mg of niacin against 1.34 mg, and 0.28 mg of vitamin B6, about 5.6 times the 0.05 mg in ragi. Its folate, 39 micrograms against 35, ranks 2nd of 13 cereals and millets. Thiamine and riboflavin are close in both. Ragi carries more of the plant omega-3 fat ALA, 69 mg against 17 mg, though at these levels neither grain is a meaningful omega-3 source.

Ragi and jowar meet in Karnataka: the south eats ragi mudde with saaru, while north Karnataka eats jolada rotti with ennegai and curd. Across the border, jowar bhakri is a Maharashtra staple, and ragi turns up in Tamil Nadu as kezhvaragu koozh and adai. Ragi has a darker colour and earthier taste and suits dosa, porridge and malt; jowar is milder and makes the better flatbread. All values on this page are for dry grain or flour, so cooked weights will be higher.