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

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Summary of differences between bean raw and millet raw

  • Bean raw has more folate, selenium, potassium, fiber, iron, vitamin B1, phosphorus, and copper, while millet raw has more vitamin B3 and manganese.
  • Bean raw covers your daily need for folate, 110% more than millet raw.
  • Bean raw contains 10 times more selenium than millet raw. While bean raw contains 27.9µg of selenium, millet raw contains only 2.7µg.
  • Bean raw has a lower glycemic index. The glycemic index of bean raw is 33, while the glycemic index of millet raw is 71.

These are the specific foods used in this comparison Beans, pinto, mature seeds, raw and Millet, raw.

Infographic

Bean raw vs Millet raw 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 81% 2.4% 17% 113% 250% 46% 122% 0.65% 213% 15%
Contains more MagnesiumMagnesium +54.4%
Contains more CalciumCalcium +1312.5%
Contains more PotassiumPotassium +614.4%
Contains more IronIron +68.4%
Contains more CopperCopper +19.1%
Contains more ZincZinc +35.7%
Contains more PhosphorusPhosphorus +44.2%
Contains more SeleniumSelenium +933.3%
Contains less SodiumSodium -58.3%
Contains more ManganeseManganese +42.2%

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% 1% 0% 105% 67% 89% 51% 89% 0% 2.3% 64% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +320%
Contains more Vitamin B1Vitamin B1 +69.4%
Contains more Vitamin B6Vitamin B6 +23.4%
Contains more Vitamin KVitamin K +522.2%
Contains more FolateFolate +517.6%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +36.8%
Contains more Vitamin B3Vitamin B3 +302%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.848mg
~equal in Vitamin B12 ~0µg

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% 73% 9% 3%
Protein: 11.02 g
Fats: 4.22 g
Carbs: 72.85 g
Water: 8.67 g
Other: 3.24 g
Contains more ProteinProtein +94.4%
Contains more WaterWater +30.7%
Contains more FatsFats +243.1%
Contains more CarbsCarbs +16.5%
~equal in Other ~3.24g

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
20% 21% 59%
Saturated fat: Sat. Fat 0.723 g
Monounsaturated fat: Mono. Fat 0.773 g
Polyunsaturated fat: Poly. Fat 2.134 g
Contains less Sat. FatSaturated fat -67.5%
Contains more Mono. FatMonounsaturated fat +237.6%
Contains more Poly. FatPolyunsaturated fat +424.3%

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 raw
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
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Bean raw Millet raw DV% diff.
Folate 525µg 85µg 110%
Selenium 27.9µg 2.7µg 46%
Potassium 1393mg 195mg 35%
Fiber 15.5g 8.5g 28%
Iron 5.07mg 3.01mg 26%
Vitamin B1 0.713mg 0.421mg 24%
Vitamin B3 1.174mg 4.72mg 22%
Protein 21.42g 11.02g 21%
Manganese 1.148mg 1.632mg 21%
Phosphorus 411mg 285mg 18%
Copper 0.893mg 0.75mg 16%
Magnesium 176mg 114mg 15%
Starch 34.17g 14%
Choline 66.2mg 12%
Polyunsaturated fat 0.407g 2.134g 12%
Calcium 113mg 8mg 11%
Vitamin B6 0.474mg 0.384mg 7%
Vitamin C 6.3mg 0mg 7%
Vitamin B2 0.212mg 0.29mg 6%
Zinc 2.28mg 1.68mg 5%
Fats 1.23g 4.22g 5%
Vitamin K 5.6µg 0.9µg 4%
Carbs 62.55g 72.85g 3%
Saturated fat 0.235g 0.723g 2%
Calories 347kcal 378kcal 2%
Vitamin B5 0.785mg 0.848mg 1%
Vitamin E 0.21mg 0.05mg 1%
Monounsaturated fat 0.229g 0.773g 1%
Net carbs 47.05g 64.35g N/A
Sugar 2.11g N/A
Sodium 12mg 5mg 0%
Tryptophan 0.237mg 0.119mg 0%
Threonine 0.81mg 0.353mg 0%
Isoleucine 0.871mg 0.465mg 0%
Leucine 1.558mg 1.4mg 0%
Lysine 1.356mg 0.212mg 0%
Methionine 0.259mg 0.221mg 0%
Phenylalanine 1.095mg 0.58mg 0%
Valine 0.998mg 0.578mg 0%
Histidine 0.556mg 0.236mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean raw Millet raw
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
36%
Millet raw
Minerals Daily Need Coverage Score
131%
Bean raw
86%
Millet raw

Comparison summary

Which food is lower in Sugar?
Millet raw
Millet raw is lower in Sugar (difference - 2.11g)
Which food contains less Sodium?
Millet raw
Millet raw contains less Sodium (difference - 7mg)
Which food is cheaper?
Millet raw
Millet raw is cheaper (difference - $0.9)
Which food is lower in Saturated fat?
Bean raw
Bean raw is lower in Saturated fat (difference - 0.488g)
Which food is lower in glycemic index?
Bean raw
Bean raw is lower in glycemic index (difference - 38)
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
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. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/nutrients
  2. Millet raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169702/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.