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  6. Bean vs. Millet raw

Bean vs. Millet raw — In-Depth Nutrition Comparison

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Significant differences between Bean and Millet raw

  • The amount of Copper, Iron, Vitamin B3, Phosphorus, Vitamin B1, Vitamin B6, Magnesium, Vitamin B2, Folate, and Fiber in Millet raw is higher than in Bean.
  • Millet raw covers your daily Copper needs 60% more than Bean.

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

Infographic

Bean 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.
Bean
Bean
4
:
6
Millet raw
Millet raw
Contains more Calcium +525%
Contains more Potassium +51.8%
Contains less Sodium -80%
Contains more Selenium +66.7%
Contains more Iron +937.9%
Contains more Magnesium +256.3%
Contains more Phosphorus +174%
Contains more Zinc +20%
Contains more Copper +264.1%
Bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 11% 23% 45% 27% 1% 39% 69% 0% 25%
Millet raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 113% 82% 123% 18% 1% 46% 250% 213% 15%
Contains more Calcium +525%
Contains more Potassium +51.8%
Contains less Sodium -80%
Contains more Selenium +66.7%
Contains more Iron +937.9%
Contains more Magnesium +256.3%
Contains more Phosphorus +174%
Contains more Zinc +20%
Contains more Copper +264.1%

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
3
:
7
Millet raw
Millet raw
Contains more Vitamin A +∞%
Contains more Vitamin E +200%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +180.7%
Contains more Vitamin B2 +383.3%
Contains more Vitamin B3 +997.7%
Contains more Vitamin B6 +195.4%
Contains more Folate +254.2%
Contains more Vitamin K +12.5%
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 raw
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 A +∞%
Contains more Vitamin E +200%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +180.7%
Contains more Vitamin B2 +383.3%
Contains more Vitamin B3 +997.7%
Contains more Vitamin B6 +195.4%
Contains more Folate +254.2%
Contains more Vitamin K +12.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bean
Bean
1
:
4
Millet raw
Millet raw
Contains more Water +737.4%
Contains more Protein +129.6%
Contains more Fats +955%
Contains more Carbs +255.5%
Contains more Other +89.5%
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 raw
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 Water +737.4%
Contains more Protein +129.6%
Contains more Fats +955%
Contains more Carbs +255.5%
Contains more Other +89.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bean
Bean
1
:
2
Millet raw
Millet raw
Contains less Saturated Fat -85.8%
Contains more Monounsaturated Fat +2108.6%
Contains more Polyunsaturated fat +1140.7%
Bean
33% 11% 55%
Saturated Fat: 0.103 g
Monounsaturated Fat: 0.035 g
Polyunsaturated fat: 0.172 g
Millet raw
20% 21% 59%
Saturated Fat: 0.723 g
Monounsaturated Fat: 0.773 g
Polyunsaturated fat: 2.134 g
Contains less Saturated Fat -85.8%
Contains more Monounsaturated Fat +2108.6%
Contains more Polyunsaturated fat +1140.7%

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 raw
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Bean Millet raw Opinion
Net carbs 14.99g 64.35g Millet raw
Protein 4.8g 11.02g Millet raw
Fats 0.4g 4.22g Millet raw
Carbs 20.49g 72.85g Millet raw
Calories 105kcal 378kcal Millet raw
Sugar 7.78g Millet raw
Fiber 5.5g 8.5g Millet raw
Calcium 50mg 8mg Bean
Iron 0.29mg 3.01mg Millet raw
Magnesium 32mg 114mg Millet raw
Phosphorus 104mg 285mg Millet raw
Potassium 296mg 195mg Bean
Sodium 1mg 5mg Bean
Zinc 1.4mg 1.68mg Millet raw
Copper 0.206mg 0.75mg Millet raw
Manganese 1.632mg Millet raw
Selenium 4.5µg 2.7µg Bean
Vitamin A 106IU 0IU Bean
Vitamin A RAE 5µg 0µg Bean
Vitamin E 0.15mg 0.05mg Bean
Vitamin C 3.1mg 0mg Bean
Vitamin B1 0.15mg 0.421mg Millet raw
Vitamin B2 0.06mg 0.29mg Millet raw
Vitamin B3 0.43mg 4.72mg Millet raw
Vitamin B5 0.848mg Millet raw
Vitamin B6 0.13mg 0.384mg Millet raw
Folate 24µg 85µg Millet raw
Vitamin K 0.8µg 0.9µg Millet raw
Tryptophan 0.119mg Millet raw
Threonine 0.353mg Millet raw
Isoleucine 0.465mg Millet raw
Leucine 1.4mg Millet raw
Lysine 0.212mg Millet raw
Methionine 0.221mg Millet raw
Phenylalanine 0.58mg Millet raw
Valine 0.578mg Millet raw
Histidine 0.236mg Millet raw
Saturated Fat 0.103g 0.723g Bean
Monounsaturated Fat 0.035g 0.773g Millet raw
Polyunsaturated fat 0.172g 2.134g Millet raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean Millet raw
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
11%
Bean
39%
Millet raw
Minerals Daily Need Coverage Score
25%
Bean
86%
Millet raw

Comparison summary

Which food is lower in Sugar?
Millet raw
Millet raw is lower in Sugar (difference - 7.78g)
Which food is cheaper?
Millet raw
Millet raw is cheaper (difference - $0.9)
Which food is richer in minerals?
Millet raw
Millet raw is relatively richer in minerals
Which food is richer in vitamins?
Millet raw
Millet raw is relatively richer in vitamins
Which food contains less Sodium?
Bean
Bean contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 0.62g)
Which food is lower in glycemic index?
Bean
Bean is lower in glycemic index (difference - 38)
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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.