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  6. Kidney beans vs. Millet

Kidney beans vs. Millet — In-Depth Nutrition Comparison

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Significant differences between Kidney beans and Millet

  • The amount of Folate, Fiber, Iron, Potassium, Manganese, Vitamin K, Copper, and Phosphorus in Kidney beans is higher than in Millet.
  • Kidney beans covers your daily Folate needs 28% more than Millet.
  • Millet has 28 times less Vitamin K than Kidney beans. Kidney beans has 8.4µg of Vitamin K, while Millet has 0.3µg.

Specific food types used in this comparison are Beans, kidney, all types, mature seeds, cooked, boiled, without salt and Millet, cooked.

Infographic

Kidney beans vs Millet infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Kidney beans
Kidney beans
9
:
1
Millet
Millet
Contains more Calcium +1066.7%
Contains more Iron +252.4%
Contains more Phosphorus +38%
Contains more Potassium +553.2%
Contains less Sodium -50%
Contains more Copper +34.2%
Contains more Manganese +58.1%
Contains more Selenium +22.2%
Equal in Magnesium - 44
Equal in Zinc - 0.91
Kidney beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 84% 30% 60% 36% 1% 28% 72% 57% 6%
Millet
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 24% 32% 43% 6% 1% 25% 54% 36% 5%
Contains more Calcium +1066.7%
Contains more Iron +252.4%
Contains more Phosphorus +38%
Contains more Potassium +553.2%
Contains less Sodium -50%
Contains more Copper +34.2%
Contains more Manganese +58.1%
Contains more Selenium +22.2%
Equal in Magnesium - 44
Equal in Zinc - 0.91

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Kidney beans
Kidney beans
7
:
3
Millet
Millet
Contains more Vitamin E +50%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +50.9%
Contains more Vitamin B5 +28.7%
Contains more Vitamin B6 +11.1%
Contains more Folate +584.2%
Contains more Vitamin K +2700%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +41.4%
Contains more Vitamin B3 +130.1%
Equal in Vitamin B6 - 0.108
Kidney beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 4% 40% 14% 11% 14% 28% 98% 0% 22%
Millet
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 0% 27% 19% 25% 11% 25% 15% 0% 1%
Contains more Vitamin E +50%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +50.9%
Contains more Vitamin B5 +28.7%
Contains more Vitamin B6 +11.1%
Contains more Folate +584.2%
Contains more Vitamin K +2700%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +41.4%
Contains more Vitamin B3 +130.1%
Equal in Vitamin B6 - 0.108

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kidney beans
Kidney beans
2
:
3
Millet
Millet
Contains more Protein +147%
Contains more Other +165.9%
Contains more Fats +100%
Equal in Carbs - 23.67
Equal in Water - 71.41
Kidney beans
9% 23% 67%
Protein: 8.67 g
Fats: 0.5 g
Carbs: 22.8 g
Water: 66.94 g
Other: 1.09 g
Millet
4% 24% 71%
Protein: 3.51 g
Fats: 1 g
Carbs: 23.67 g
Water: 71.41 g
Other: 0.41 g
Contains more Protein +147%
Contains more Other +165.9%
Contains more Fats +100%
Equal in Carbs - 23.67
Equal in Water - 71.41

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kidney beans
Kidney beans
1
:
2
Millet
Millet
Contains less Saturated Fat -57.6%
Contains more Monounsaturated Fat +371.8%
Contains more Polyunsaturated fat +82.7%
Kidney beans
19% 10% 71%
Saturated Fat: 0.073 g
Monounsaturated Fat: 0.039 g
Polyunsaturated fat: 0.278 g
Millet
20% 21% 59%
Saturated Fat: 0.172 g
Monounsaturated Fat: 0.184 g
Polyunsaturated fat: 0.508 g
Contains less Saturated Fat -57.6%
Contains more Monounsaturated Fat +371.8%
Contains more Polyunsaturated fat +82.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Kidney beans Millet
Lower in Sugar ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Kidney beans Millet Opinion
Net carbs 16.4g 22.37g Millet
Protein 8.67g 3.51g Kidney beans
Fats 0.5g 1g Millet
Carbs 22.8g 23.67g Millet
Calories 127kcal 119kcal Kidney beans
Sugar 0.32g 0.13g Millet
Fiber 6.4g 1.3g Kidney beans
Calcium 35mg 3mg Kidney beans
Iron 2.22mg 0.63mg Kidney beans
Magnesium 42mg 44mg Millet
Phosphorus 138mg 100mg Kidney beans
Potassium 405mg 62mg Kidney beans
Sodium 1mg 2mg Kidney beans
Zinc 1mg 0.91mg Kidney beans
Copper 0.216mg 0.161mg Kidney beans
Manganese 0.43mg 0.272mg Kidney beans
Selenium 1.1µg 0.9µg Kidney beans
Vitamin A 0IU 3IU Millet
Vitamin E 0.03mg 0.02mg Kidney beans
Vitamin C 1.2mg 0mg Kidney beans
Vitamin B1 0.16mg 0.106mg Kidney beans
Vitamin B2 0.058mg 0.082mg Millet
Vitamin B3 0.578mg 1.33mg Millet
Vitamin B5 0.22mg 0.171mg Kidney beans
Vitamin B6 0.12mg 0.108mg Kidney beans
Folate 130µg 19µg Kidney beans
Vitamin K 8.4µg 0.3µg Kidney beans
Tryptophan 0.104mg 0.038mg Kidney beans
Threonine 0.319mg 0.113mg Kidney beans
Isoleucine 0.41mg 0.148mg Kidney beans
Leucine 0.736mg 0.446mg Kidney beans
Lysine 0.607mg 0.067mg Kidney beans
Methionine 0.113mg 0.07mg Kidney beans
Phenylalanine 0.511mg 0.185mg Kidney beans
Valine 0.5mg 0.184mg Kidney beans
Histidine 0.238mg 0.075mg Kidney beans
Saturated Fat 0.073g 0.172g Kidney beans
Monounsaturated Fat 0.039g 0.184g Millet
Polyunsaturated fat 0.278g 0.508g Millet

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kidney beans Millet
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
19%
Kidney beans
10%
Millet
Minerals Daily Need Coverage Score
38%
Kidney beans
22%
Millet

Comparison summary

Which food is lower in Sugar?
Millet
Millet is lower in Sugar (difference - 0.19g)
Which food is cheaper?
Millet
Millet is cheaper (difference - $0.6)
Which food contains less Sodium?
Kidney beans
Kidney beans contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Kidney beans
Kidney beans is lower in Saturated Fat (difference - 0.099g)
Which food is lower in glycemic index?
Kidney beans
Kidney beans is lower in glycemic index (difference - 49)
Which food is richer in minerals?
Kidney beans
Kidney beans is relatively richer in minerals
Which food is richer in vitamins?
Kidney beans
Kidney beans is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Kidney beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173740/nutrients
  2. Millet - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168871/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.