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  6. Beans vs. Millet flour

Beans vs. Millet flour — In-Depth Nutrition Comparison

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What are the main differences between beans and millet flour?

  • Beans are richer in fiber, while millet flour is higher in selenium, iron, copper, vitamin B3, phosphorus, vitamin B1, magnesium, vitamin B6, and zinc.
  • Millet flour's daily need coverage for selenium is 51% higher.
  • Millet flour has 2 times less fiber than beans. Beans have 5.5g of fiber, while millet flour has 3.5g.
  • Millet flour has a higher glycemic index (70) than beans (33).

We used Beans, baked, canned, no salt added and Millet flour types in this comparison.

Infographic

Beans vs Millet flour infographic
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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.
Beans
Beans
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
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 CalciumCalcium +257.1%
Contains more PotassiumPotassium +32.1%
Contains less SodiumSodium -75%
Contains more MagnesiumMagnesium +271.9%
Contains more IronIron +1258.6%
Contains more CopperCopper +159.7%
Contains more ZincZinc +87.9%
Contains more PhosphorusPhosphorus +174%
Contains more SeleniumSelenium +626.7%

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.
Beans
Beans
4
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 10% 1.7% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +36.4%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +175.3%
Contains more Vitamin B2Vitamin B2 +21.7%
Contains more Vitamin B3Vitamin B3 +1300%
Contains more Vitamin B6Vitamin B6 +186.2%
Contains more FolateFolate +75%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg
~equal in Vitamin K ~0.8µg

All nutrients comparison - raw data values

Nutrient Beans Millet flour DV% diff.
Selenium 4.5µg 32.7µg 51%
Iron 0.29mg 3.94mg 46%
Manganese 1.002mg 44%
Copper 0.206mg 0.535mg 37%
Vitamin B3 0.43mg 6.02mg 35%
Starch 69.88g 29%
Phosphorus 104mg 285mg 26%
Vitamin B5 1.267mg 25%
Vitamin B1 0.15mg 0.413mg 22%
Magnesium 32mg 119mg 21%
Vitamin B6 0.13mg 0.372mg 19%
Carbs 20.49g 75.12g 18%
Polyunsaturated fat 0.172g 2.618g 16%
Calories 105kcal 382kcal 14%
Protein 4.8g 10.75g 12%
Zinc 1.4mg 2.63mg 11%
Fiber 5.5g 3.5g 8%
Fats 0.4g 4.25g 6%
Choline 30.8mg 6%
Folate 24µg 42µg 5%
Calcium 50mg 14mg 4%
Vitamin C 3.1mg 0mg 3%
Potassium 296mg 224mg 2%
Monounsaturated fat 0.035g 0.924g 2%
Saturated fat 0.103g 0.536g 2%
Vitamin B2 0.06mg 0.073mg 1%
Vitamin A 5µg 1%
Net carbs 14.99g 71.62g N/A
Sugar 7.78g 1.66g N/A
Sodium 1mg 4mg 0%
Vitamin E 0.15mg 0.11mg 0%
Vitamin K 0.8µg 0.8µg 0%
Trans fat 0g 0.002g N/A
Tryptophan 0.17mg 0%
Threonine 0.354mg 0%
Isoleucine 0.473mg 0%
Leucine 1.537mg 0%
Lysine 0.144mg 0%
Methionine 0.319mg 0%
Phenylalanine 0.675mg 0%
Valine 0.584mg 0%
Histidine 0.257mg 0%
Omega-3 - ALA 0.044g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 2.549g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beans
Beans
2
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 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 WaterWater +737.4%
Contains more OtherOther +41.3%
Contains more ProteinProtein +124%
Contains more FatsFats +962.5%
Contains more CarbsCarbs +266.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beans
Beans
1
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 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 -80.8%
Contains more Mono. FatMonounsaturated fat +2540%
Contains more Poly. FatPolyunsaturated fat +1422.1%

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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. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.