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Refried beans vs Millet - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in Saturated Fat?
Refried beans
Refried beans is lower in Saturated Fat (difference - 0.092g)
Which food is lower in glycemic index?
Refried beans
Refried beans is lower in glycemic index (difference - 32)
Which food is cheaper?
Refried beans
Refried beans is cheaper (difference - $0.6)
Which food contains less Sugars?
Millet
Millet contains less Sugars (difference - 0.54g)
Which food contains less Sodium?
Millet
Millet contains less Sodium (difference - 365mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Refried beans Millet
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sugars ok
Lower in Sodium ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Refried beans Millet
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
8
Refried beans
24
Millet
Mineral Summary Score
24
Refried beans
48
Millet

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
6
Millet
Contains more Calcium +262.5%
Contains more Potassium +63.6%
Contains more Iron +109%
Contains more Magnesium +225.7%
Contains more Copper +481.4%
Contains more Zinc +189.7%
Contains more Phosphorus +209.8%
Contains less Sodium -98.6%
Contains more Calcium +262.5%
Contains more Potassium +63.6%
Contains more Iron +109%
Contains more Magnesium +225.7%
Contains more Copper +481.4%
Contains more Zinc +189.7%
Contains more Phosphorus +209.8%
Contains less Sodium -98.6%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
5
Millet
Contains more Vitamin C +∞%
Contains more Vitamin E +80%
Contains more Vitamin K +133.3%
Contains more Vitamin B1 +453.9%
Contains more Vitamin B2 +267.1%
Contains more Vitamin B3 +1186.1%
Contains more Vitamin B5 +348.7%
Contains more Vitamin B6 +272.8%
Contains more Vitamin C +∞%
Contains more Vitamin E +80%
Contains more Vitamin K +133.3%
Contains more Vitamin B1 +453.9%
Contains more Vitamin B2 +267.1%
Contains more Vitamin B3 +1186.1%
Contains more Vitamin B5 +348.7%
Contains more Vitamin B6 +272.8%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
30%
Refried beans
66%
Millet
Carbohydrates
14%
Refried beans
73%
Millet
Fats
9%
Refried beans
19%
Millet

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Refried beans Millet Opinion
Calories 90 378 Millet
Protein 4.98 11.02 Millet
Fats 2.01 4.22 Millet
Vitamin C 6 0 Refried beans
Carbs 13.55 72.85 Millet
Cholesterol 0 0
Vitamin D 0 0
Iron 1.44 3.01 Millet
Calcium 29 8 Refried beans
Potassium 319 195 Refried beans
Magnesium 35 114 Millet
Sugars 0.54 Refried beans
Fiber 3.7 8.5 Millet
Copper 0.129 0.75 Millet
Zinc 0.58 1.68 Millet
Starch 7.43 Refried beans
Phosphorus 92 285 Millet
Sodium 370 5 Millet
Vitamin A 0 0
Vitamin E 0.09 0.05 Refried beans
Vitamin D 0 0
Vitamin B1 0.076 0.421 Millet
Vitamin B2 0.079 0.29 Millet
Vitamin B3 0.367 4.72 Millet
Vitamin B5 0.189 0.848 Millet
Vitamin B6 0.103 0.384 Millet
Vitamin B12 0 0
Vitamin K 2.1 0.9 Refried beans
Folic acid (B9) 0 0
Trans Fat 0.016 Millet
Saturated Fat 0.631 0.723 Refried beans
Monounsaturated Fat 0.601 0.773 Millet
Polyunsaturated fat 0.543 2.134 Millet
Tryptophan 0.065 0.119 Millet
Threonine 0.231 0.353 Millet
Isoleucine 0.242 0.465 Millet
Leucine 0.438 1.4 Millet
Lysine 0.377 0.212 Refried beans
Methionine 0.083 0.221 Millet
Phenylalanine 0.297 0.58 Millet
Valine 0.287 0.578 Millet
Histidine 153 0.236 Refried beans
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.