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Navy beans vs. Millet — In-Depth Nutrition Comparison

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Significant differences between Navy beans and Millet

  • The amount of Fiber, Folate, Iron, Manganese, Vitamin B1, Potassium, Calcium, Phosphorus, Choline, and Copper in Navy beans is higher than in Millet.
  • Navy beans covers your daily Fiber needs 37% more than Millet.
  • Millet has 23 times less Calcium than Navy beans. Navy beans has 69mg of Calcium, while Millet has 3mg.

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

Infographic

Navy 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.
Contains more Calcium +2200%
Contains more Iron +274.6%
Contains more Magnesium +20.5%
Contains more Phosphorus +44%
Contains more Potassium +527.4%
Contains less Sodium -100%
Contains more Zinc +13.2%
Contains more Copper +30.4%
Contains more Manganese +93.8%
Contains more Selenium +222.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 21% 89% 38% 62% 35% 0% 29% 70% 69% 16%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 24% 32% 43% 6% 1% 25% 54% 36% 5%
Contains more Calcium +2200%
Contains more Iron +274.6%
Contains more Magnesium +20.5%
Contains more Phosphorus +44%
Contains more Potassium +527.4%
Contains less Sodium -100%
Contains more Zinc +13.2%
Contains more Copper +30.4%
Contains more Manganese +93.8%
Contains more Selenium +222.2%

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.
:
4
Millet
Contains more Vitamin C +∞%
Contains more Vitamin B1 +123.6%
Contains more Vitamin B5 +55.6%
Contains more Vitamin B6 +27.8%
Contains more Folate +636.8%
Contains more Vitamin K +100%
Contains more Vitamin A +∞%
Contains more Vitamin E +100%
Contains more Vitamin B2 +24.2%
Contains more Vitamin B3 +104.9%
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% 3% 60% 16% 13% 16% 32% 105% 0% 2%
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 C +∞%
Contains more Vitamin B1 +123.6%
Contains more Vitamin B5 +55.6%
Contains more Vitamin B6 +27.8%
Contains more Folate +636.8%
Contains more Vitamin K +100%
Contains more Vitamin A +∞%
Contains more Vitamin E +100%
Contains more Vitamin B2 +24.2%
Contains more Vitamin B3 +104.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +134.5%
Contains more Carbs +10.1%
Contains more Other +214.6%
Contains more Fats +61.3%
Contains more Water +11.9%
Equal in Carbs - 23.67
8% 26% 64%
Protein: 8.23 g
Fats: 0.62 g
Carbs: 26.05 g
Water: 63.81 g
Other: 1.29 g
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 +134.5%
Contains more Carbs +10.1%
Contains more Other +214.6%
Contains more Fats +61.3%
Contains more Water +11.9%
Equal in Carbs - 23.67

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -43%
Contains more Monounsaturated Fat +29.6%
Equal in Polyunsaturated fat - 0.508
13% 19% 67%
Saturated Fat: 0.098 g
Monounsaturated Fat: 0.142 g
Polyunsaturated fat: 0.49 g
20% 21% 59%
Saturated Fat: 0.172 g
Monounsaturated Fat: 0.184 g
Polyunsaturated fat: 0.508 g
Contains less Saturated Fat -43%
Contains more Monounsaturated Fat +29.6%
Equal in Polyunsaturated fat - 0.508

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Navy beans Millet Opinion
Net carbs 15.55g 22.37g Millet
Protein 8.23g 3.51g Navy beans
Fats 0.62g 1g Millet
Carbs 26.05g 23.67g Navy beans
Calories 140kcal 119kcal Navy beans
Starch 15.4g Navy beans
Sugar 0.37g 0.13g Millet
Fiber 10.5g 1.3g Navy beans
Calcium 69mg 3mg Navy beans
Iron 2.36mg 0.63mg Navy beans
Magnesium 53mg 44mg Navy beans
Phosphorus 144mg 100mg Navy beans
Potassium 389mg 62mg Navy beans
Sodium 0mg 2mg Navy beans
Zinc 1.03mg 0.91mg Navy beans
Copper 0.21mg 0.161mg Navy beans
Manganese 0.527mg 0.272mg Navy beans
Selenium 2.9µg 0.9µg Navy beans
Vitamin A 0IU 3IU Millet
Vitamin E 0.01mg 0.02mg Millet
Vitamin C 0.9mg 0mg Navy beans
Vitamin B1 0.237mg 0.106mg Navy beans
Vitamin B2 0.066mg 0.082mg Millet
Vitamin B3 0.649mg 1.33mg Millet
Vitamin B5 0.266mg 0.171mg Navy beans
Vitamin B6 0.138mg 0.108mg Navy beans
Folate 140µg 19µg Navy beans
Vitamin K 0.6µg 0.3µg Navy beans
Tryptophan 0.1mg 0.038mg Navy beans
Threonine 0.289mg 0.113mg Navy beans
Isoleucine 0.387mg 0.148mg Navy beans
Leucine 0.7mg 0.446mg Navy beans
Lysine 0.52mg 0.067mg Navy beans
Methionine 0.111mg 0.07mg Navy beans
Phenylalanine 0.471mg 0.185mg Navy beans
Valine 0.504mg 0.184mg Navy beans
Histidine 0.206mg 0.075mg Navy beans
Saturated Fat 0.098g 0.172g Navy beans
Monounsaturated Fat 0.142g 0.184g Millet
Polyunsaturated fat 0.49g 0.508g Millet
Omega-3 - ALA 0.177g Navy beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Navy 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
20%
Navy beans
10%
Millet
Minerals Daily Need Coverage Score
43%
Navy beans
22%
Millet

Comparison summary

Which food contains less Sodium?
Navy beans
Navy beans contains less Sodium (difference - 2mg)
Which food is lower in Cholesterol?
Navy beans
Navy beans is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Navy beans
Navy beans is lower in Saturated Fat (difference - 0.074g)
Which food is lower in glycemic index?
Navy beans
Navy beans is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Navy beans
Navy beans is relatively richer in minerals
Which food is lower in Sugar?
Millet
Millet is lower in Sugar (difference - 0.24g)
Which food is cheaper?
Millet
Millet is cheaper (difference - $0.7)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Navy beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173746/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.