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Bean vs Millet raw - In-Depth Nutrition Comparison

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Summary of differences between Bean and Millet raw

  • Bean has more Folate, Selenium, Potassium, Fiber, Iron, Vitamin B1, Phosphorus, and Copper, while Millet raw has more Vitamin B3, and Manganese.
  • Bean covers your daily need of Folate 110% more than Millet raw.
  • Bean contains 10 times more Selenium than Millet raw. While Bean contains 27.9µg of Selenium, Millet raw 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 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Bean
Bean
7
:
1
Millet raw
Millet raw
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%
Bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 34% 191% 126% 177% 123% 2% 63% 298%
Millet raw
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
Bean
6
:
3
Millet raw
Millet raw
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
Bean
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%
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 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bean
Bean
3
:
2
Millet raw
Millet raw
Contains more Protein +94.4%
Contains more Water +30.7%
Contains more Fats +243.1%
Contains more Carbs +16.5%
Equal in Other - 3.24
Bean
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 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 Protein +94.4%
Contains more Water +30.7%
Contains more Fats +243.1%
Contains more Carbs +16.5%
Equal in Other - 3.24

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bean
Bean
1
:
2
Millet raw
Millet raw
Contains less Saturated Fat -67.5%
Contains more Monounsaturated Fat +237.6%
Contains more Polyunsaturated fat +424.3%
Bean
27% 26% 47%
Saturated Fat: 0.235 g
Monounsaturated Fat: 0.229 g
Polyunsaturated fat: 0.407 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 -67.5%
Contains more Monounsaturated Fat +237.6%
Contains more Polyunsaturated fat +424.3%

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 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
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Bean Millet raw Opinion
Net carbs 47.05g 64.35g Millet raw
Protein 21.42g 11.02g Bean
Fats 1.23g 4.22g Millet raw
Carbs 62.55g 72.85g Millet raw
Calories 347kcal 378kcal Millet raw
Starch 34.17g Bean
Sugar 2.11g Millet raw
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 raw
Zinc 2.28mg 1.68mg Bean
Copper 0.893mg 0.75mg Bean
Vitamin E 0.21mg 0.05mg Bean
Vitamin C 6.3mg 0mg Bean
Vitamin B1 0.713mg 0.421mg Bean
Vitamin B2 0.212mg 0.29mg Millet raw
Vitamin B3 1.174mg 4.72mg Millet raw
Vitamin B5 0.785mg 0.848mg Millet raw
Vitamin B6 0.474mg 0.384mg Bean
Folate 525µg 85µg Bean
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
Saturated Fat 0.235g 0.723g Bean
Monounsaturated Fat 0.229g 0.773g Millet raw
Polyunsaturated fat 0.407g 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 show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
70%
Bean
39%
Millet raw
Minerals Daily Need Coverage Score
126%
Bean
79%
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
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 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.