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  6. Millet vs. Kidney beans

Millet vs. Kidney beans — In-Depth Nutrition Comparison

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Significant differences between Millet and Kidney beans

  • 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.
  • Kidney beans has 2 times less Vitamin B3 than Millet. Millet has 1.33mg of Vitamin B3, while Kidney beans has 0.578mg.

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

Infographic

Millet vs Kidney beans 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.
Millet
Millet
1
:
9
Kidney beans
Kidney beans
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 - 42
Equal in Zinc - 1
Millet
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 24% 32% 43% 6% 1% 25% 54% 36% 5%
Kidney beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 84% 30% 60% 36% 1% 28% 72% 57% 6%
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 - 42
Equal in Zinc - 1

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.
Millet
Millet
3
:
7
Kidney beans
Kidney beans
Contains more Vitamin A +∞%
Contains more Vitamin B2 +41.4%
Contains more Vitamin B3 +130.1%
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%
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%
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%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +41.4%
Contains more Vitamin B3 +130.1%
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%

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Millet Kidney beans
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
10%
Millet
19%
Kidney beans
Minerals Daily Need Coverage Score
22%
Millet
38%
Kidney beans

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