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Bean vs Millet - In-Depth Nutrition Comparison

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Summary of differences between Bean and Millet

  • Bean has more Folate, Selenium, Potassium, Fiber, Iron, Vitamin B1, Phosphorus, and Copper, while Millet has more Vitamin B3, and Manganese.
  • Bean covers your daily need of Folate 110% more than Millet.
  • Bean contains 10 times more Selenium than Millet. While Bean contains 27.9µg of Selenium, Millet contains only 2.7µg.

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

Infographic

Bean vs Millet 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Bean
7
:
1
Millet
Contains more Calcium +1312.5%
Contains more Iron +68.4%
Contains more Magnesium +54.4%
Contains more Phosphorus +44.2%
Contains more Potassium +614.4%
Contains more Zinc +35.7%
Contains more Copper +19.1%
Contains less Sodium -58.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 34% 191% 126% 177% 123% 2% 63% 298%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 113% 82% 123% 18% 1% 46% 250%
Contains more Calcium +1312.5%
Contains more Iron +68.4%
Contains more Magnesium +54.4%
Contains more Phosphorus +44.2%
Contains more Potassium +614.4%
Contains more Zinc +35.7%
Contains more Copper +19.1%
Contains less Sodium -58.3%

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
Bean
6
:
3
Millet
Contains more Vitamin E +320%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +69.4%
Contains more Vitamin B6 +23.4%
Contains more Folate +517.6%
Contains more Vitamin K +522.2%
Contains more Vitamin B2 +36.8%
Contains more Vitamin B3 +302%
Equal in Vitamin B5 - 0.848
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 21% 179% 49% 23% 48% 110% 394% 0% 14%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 106% 67% 89% 51% 89% 64% 0% 3%
Contains more Vitamin E +320%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +69.4%
Contains more Vitamin B6 +23.4%
Contains more Folate +517.6%
Contains more Vitamin K +522.2%
Contains more Vitamin B2 +36.8%
Contains more Vitamin B3 +302%
Equal in Vitamin B5 - 0.848

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Bean Millet
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
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Bean Millet Opinion
Net carbs 47.05g 64.35g Millet
Protein 21.42g 11.02g Bean
Fats 1.23g 4.22g Millet
Carbs 62.55g 72.85g Millet
Calories 347kcal 378kcal Millet
Starch 34.17g g Bean
Fructose 0g g Bean
Sugar 2.11g g Millet
Fiber 15.5g 8.5g Bean
Calcium 113mg 8mg Bean
Iron 5.07mg 3.01mg Bean
Magnesium 176mg 114mg Bean
Phosphorus 411mg 285mg Bean
Potassium 1393mg 195mg Bean
Sodium 12mg 5mg Millet
Zinc 2.28mg 1.68mg Bean
Copper 0.893mg 0.75mg Bean
Vitamin A 0IU 0IU
Vitamin E 0.21mg 0.05mg Bean
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 6.3mg 0mg Bean
Vitamin B1 0.713mg 0.421mg Bean
Vitamin B2 0.212mg 0.29mg Millet
Vitamin B3 1.174mg 4.72mg Millet
Vitamin B5 0.785mg 0.848mg Millet
Vitamin B6 0.474mg 0.384mg Bean
Folate 525µg 85µg Bean
Vitamin B12 0µg 0µg
Vitamin K 5.6µg 0.9µg Bean
Tryptophan 0.237mg 0.119mg Bean
Threonine 0.81mg 0.353mg Bean
Isoleucine 0.871mg 0.465mg Bean
Leucine 1.558mg 1.4mg Bean
Lysine 1.356mg 0.212mg Bean
Methionine 0.259mg 0.221mg Bean
Phenylalanine 1.095mg 0.58mg Bean
Valine 0.998mg 0.578mg Bean
Histidine 0.556mg 0.236mg Bean
Cholesterol 0mg 0mg
Trans Fat 0g g Millet
Saturated Fat 0.235g 0.723g Bean
Monounsaturated Fat 0.229g 0.773g Millet
Polyunsaturated fat 0.407g 2.134g 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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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
70
Bean
39
Millet
Mineral Summary Score
126
Bean
79
Millet

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 food.
Protein
129%
Bean
66%
Millet
Carbohydrates
63%
Bean
73%
Millet
Fats
6%
Bean
19%
Millet

Comparison summary

Which food is lower in Sugar?
Millet
Millet is lower in Sugar (difference - 2.11g)
Which food contains less Sodium?
Millet
Millet contains less Sodium (difference - 7mg)
Which food is cheaper?
Millet
Millet is cheaper (difference - $0.9)
Which food is lower in Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 0.488g)
Which food is lower in glycemic index?
Bean
Bean is lower in glycemic index (difference - 38)
Which food is richer in minerals?
Bean
Bean is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

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