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  6. Bean vs. Millet

Bean vs. Millet — In-Depth Nutrition Comparison

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Differences between Bean and Millet

  • Bean has more Fiber, Potassium, and Selenium, while Millet has more Vitamin B3.
  • Bean's daily need coverage for Fiber is 17% higher.
  • Millet contains 60 times less Sugar than Bean. Bean contains 7.78g of Sugar, while Millet contains 0.13g.

The food types used in this comparison are Beans, baked, canned, no salt added and Millet, cooked.

Infographic

Bean vs Millet 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.
Bean
Bean
7
:
3
Millet
Millet
Contains more Calcium +1566.7%
Contains more Potassium +377.4%
Contains less Sodium -50%
Contains more Zinc +53.8%
Contains more Copper +28%
Contains more Selenium +400%
Contains more Iron +117.2%
Contains more Magnesium +37.5%
Equal in Phosphorus - 100
Bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 11% 23% 45% 27% 1% 39% 69% 0% 25%
Millet
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 24% 32% 43% 6% 1% 25% 54% 36% 5%
Contains more Calcium +1566.7%
Contains more Potassium +377.4%
Contains less Sodium -50%
Contains more Zinc +53.8%
Contains more Copper +28%
Contains more Selenium +400%
Contains more Iron +117.2%
Contains more Magnesium +37.5%
Equal in Phosphorus - 100

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.
Bean
Bean
7
:
3
Millet
Millet
Contains more Vitamin A +3433.3%
Contains more Vitamin E +650%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +41.5%
Contains more Vitamin B6 +20.4%
Contains more Folate +26.3%
Contains more Vitamin K +166.7%
Contains more Vitamin B2 +36.7%
Contains more Vitamin B3 +209.3%
Bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 3% 0% 11% 38% 14% 9% 0% 30% 18% 0% 2%
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%
Contains more Vitamin A +3433.3%
Contains more Vitamin E +650%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +41.5%
Contains more Vitamin B6 +20.4%
Contains more Folate +26.3%
Contains more Vitamin K +166.7%
Contains more Vitamin B2 +36.7%
Contains more Vitamin B3 +209.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bean
Bean
3
:
2
Millet
Millet
Contains more Protein +36.8%
Contains more Other +317.1%
Contains more Fats +150%
Contains more Carbs +15.5%
Equal in Water - 71.41
Bean
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Millet
4% 24% 71%
Protein: 3.51 g
Fats: 1 g
Carbs: 23.67 g
Water: 71.41 g
Other: 0.41 g
Contains more Protein +36.8%
Contains more Other +317.1%
Contains more Fats +150%
Contains more Carbs +15.5%
Equal in Water - 71.41

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bean
Bean
1
:
2
Millet
Millet
Contains less Saturated Fat -40.1%
Contains more Monounsaturated Fat +425.7%
Contains more Polyunsaturated fat +195.3%
Bean
33% 11% 55%
Saturated Fat: 0.103 g
Monounsaturated Fat: 0.035 g
Polyunsaturated fat: 0.172 g
Millet
20% 21% 59%
Saturated Fat: 0.172 g
Monounsaturated Fat: 0.184 g
Polyunsaturated fat: 0.508 g
Contains less Saturated Fat -40.1%
Contains more Monounsaturated Fat +425.7%
Contains more Polyunsaturated fat +195.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bean Millet Opinion
Net carbs 14.99g 22.37g Millet
Protein 4.8g 3.51g Bean
Fats 0.4g 1g Millet
Carbs 20.49g 23.67g Millet
Calories 105kcal 119kcal Millet
Sugar 7.78g 0.13g Millet
Fiber 5.5g 1.3g Bean
Calcium 50mg 3mg Bean
Iron 0.29mg 0.63mg Millet
Magnesium 32mg 44mg Millet
Phosphorus 104mg 100mg Bean
Potassium 296mg 62mg Bean
Sodium 1mg 2mg Bean
Zinc 1.4mg 0.91mg Bean
Copper 0.206mg 0.161mg Bean
Manganese 0.272mg Millet
Selenium 4.5µg 0.9µg Bean
Vitamin A 106IU 3IU Bean
Vitamin A RAE 5µg 0µg Bean
Vitamin E 0.15mg 0.02mg Bean
Vitamin C 3.1mg 0mg Bean
Vitamin B1 0.15mg 0.106mg Bean
Vitamin B2 0.06mg 0.082mg Millet
Vitamin B3 0.43mg 1.33mg Millet
Vitamin B5 0.171mg Millet
Vitamin B6 0.13mg 0.108mg Bean
Folate 24µg 19µg Bean
Vitamin K 0.8µg 0.3µg Bean
Tryptophan 0.038mg Millet
Threonine 0.113mg Millet
Isoleucine 0.148mg Millet
Leucine 0.446mg Millet
Lysine 0.067mg Millet
Methionine 0.07mg Millet
Phenylalanine 0.185mg Millet
Valine 0.184mg Millet
Histidine 0.075mg Millet
Saturated Fat 0.103g 0.172g Bean
Monounsaturated Fat 0.035g 0.184g Millet
Polyunsaturated fat 0.172g 0.508g Millet

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean Millet
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
11%
Bean
10%
Millet
Minerals Daily Need Coverage Score
25%
Bean
22%
Millet

Comparison summary

Which food is lower in Sugar?
Millet
Millet is lower in Sugar (difference - 7.65g)
Which food is cheaper?
Millet
Millet is cheaper (difference - $0.9)
Which food contains less Sodium?
Bean
Bean contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 0.069g)
Which food is lower in glycemic index?
Bean
Bean is lower in glycemic index (difference - 38)
Which food is richer in vitamins?
Bean
Bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/nutrients
  2. Millet - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168871/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.