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  6. Bean raw vs. Millet flour

Bean raw vs. Millet flour — In-Depth Nutrition Comparison

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How are Bean raw and Millet flour different?

  • Bean raw is higher in Folate, Fiber, Copper, Potassium, Vitamin B1, Phosphorus, Iron, Magnesium, and Vitamin B2, however, Millet flour is richer in Vitamin B3.
  • Daily need coverage for Folate from Bean raw is 121% higher.
  • Bean raw contains 6 times more Potassium than Millet flour. While Bean raw contains 1393mg of Potassium, Millet flour contains only 224mg.

Beans, pinto, mature seeds, raw and Millet flour are the varieties used in this article.

Infographic

Bean raw vs Millet flour 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 85% 4.2% 20% 148% 178% 72% 122% 0.52% 131% 178%
Contains more MagnesiumMagnesium +47.9%
Contains more CalciumCalcium +707.1%
Contains more PotassiumPotassium +521.9%
Contains more IronIron +28.7%
Contains more CopperCopper +66.9%
Contains more PhosphorusPhosphorus +44.2%
Contains more ManganeseManganese +14.6%
Contains more ZincZinc +15.4%
Contains less SodiumSodium -66.7%
Contains more SeleniumSelenium +17.2%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 21% 0% 4.2% 0% 178% 49% 22% 47% 109% 0% 14% 394% 36%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 2.2% 0% 103% 17% 113% 76% 86% 0% 2% 32% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin E Vitamin E +90.9%
Contains more Vitamin B1Vitamin B1 +72.6%
Contains more Vitamin B2Vitamin B2 +190.4%
Contains more Vitamin B6Vitamin B6 +27.4%
Contains more Vitamin KVitamin K +600%
Contains more FolateFolate +1150%
Contains more CholineCholine +∞%
Contains more Vitamin B3Vitamin B3 +412.8%
Contains more Vitamin B5Vitamin B5 +61.4%
~equal in Vitamin A ~IU
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
11% 4% 75% 9%
Protein: 10.75 g
Fats: 4.25 g
Carbs: 75.12 g
Water: 8.67 g
Other: 1.21 g
Contains more ProteinProtein +99.3%
Contains more WaterWater +30.7%
Contains more OtherOther +186.8%
Contains more FatsFats +245.5%
Contains more CarbsCarbs +20.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 26% 47%
Saturated Fat: Sat. Fat 0.235 g
Monounsaturated Fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
13% 23% 64%
Saturated Fat: Sat. Fat 0.536 g
Monounsaturated Fat: Mono. Fat 0.924 g
Polyunsaturated fat: Poly. Fat 2.618 g
Contains less Sat. FatSaturated Fat -56.2%
Contains more Mono. FatMonounsaturated Fat +303.5%
Contains more Poly. FatPolyunsaturated fat +543.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
94% 5%
Starch: 34.17 g
Sucrose: 1.98 g
Glucose: 0.13 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
98% 2%
Starch: 69.88 g
Sucrose: 0.3 g
Glucose: 1.26 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0.11 g
Galactose: 0 g
Contains more SucroseSucrose +560%
Contains more StarchStarch +104.5%
Contains more GlucoseGlucose +869.2%
Contains more MaltoseMaltose +∞%
~equal in Fructose ~0g
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bean raw Millet flour Opinion
Calories 347kcal 382kcal Millet flour
Protein 21.42g 10.75g Bean raw
Fats 1.23g 4.25g Millet flour
Vitamin C 6.3mg 0mg Bean raw
Net carbs 47.05g 71.62g Millet flour
Carbs 62.55g 75.12g Millet flour
Magnesium 176mg 119mg Bean raw
Calcium 113mg 14mg Bean raw
Potassium 1393mg 224mg Bean raw
Iron 5.07mg 3.94mg Bean raw
Sugar 2.11g 1.66g Millet flour
Fiber 15.5g 3.5g Bean raw
Copper 0.893mg 0.535mg Bean raw
Zinc 2.28mg 2.63mg Millet flour
Starch 34.17g 69.88g Millet flour
Phosphorus 411mg 285mg Bean raw
Sodium 12mg 4mg Millet flour
Vitamin E 0.21mg 0.11mg Bean raw
Manganese 1.148mg 1.002mg Bean raw
Selenium 27.9µg 32.7µg Millet flour
Vitamin B1 0.713mg 0.413mg Bean raw
Vitamin B2 0.212mg 0.073mg Bean raw
Vitamin B3 1.174mg 6.02mg Millet flour
Vitamin B5 0.785mg 1.267mg Millet flour
Vitamin B6 0.474mg 0.372mg Bean raw
Vitamin K 5.6µg 0.8µg Bean raw
Folate 525µg 42µg Bean raw
Trans Fat 0g 0.002g Bean raw
Choline 66.2mg Bean raw
Saturated Fat 0.235g 0.536g Bean raw
Monounsaturated Fat 0.229g 0.924g Millet flour
Polyunsaturated fat 0.407g 2.618g Millet flour
Tryptophan 0.237mg 0.17mg Bean raw
Threonine 0.81mg 0.354mg Bean raw
Isoleucine 0.871mg 0.473mg Bean raw
Leucine 1.558mg 1.537mg Bean raw
Lysine 1.356mg 0.144mg Bean raw
Methionine 0.259mg 0.319mg Millet flour
Phenylalanine 1.095mg 0.675mg Bean raw
Valine 0.998mg 0.584mg Bean raw
Histidine 0.556mg 0.257mg Bean raw
Omega-3 - ALA 0.044g Millet flour
Omega-6 - Eicosadienoic acid 0.002g Millet flour
Omega-6 - Linoleic acid 2.549g Millet flour

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean raw Millet flour
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
67%
Bean raw
33%
Millet flour
Minerals Daily Need Coverage Score
131%
Bean raw
94%
Millet flour

Comparison summary

Which food is lower in Cholesterol?
Millet flour
Millet flour is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Millet flour
Millet flour is lower in Sugar (difference - 0.45g)
Which food contains less Sodium?
Millet flour
Millet flour contains less Sodium (difference - 8mg)
Which food is cheaper?
Millet flour
Millet flour is cheaper (difference - $1.5)
Which food is lower in Saturated Fat?
Bean raw
Bean raw is lower in Saturated Fat (difference - 0.301g)
Which food is lower in glycemic index?
Bean raw
Bean raw is lower in glycemic index (difference - 37)
Which food is richer in minerals?
Bean raw
Bean raw is relatively richer in minerals
Which food is richer in vitamins?
Bean raw
Bean raw is relatively richer in vitamins

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. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/nutrients
  2. Millet flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172023/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.