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  6. Beans vs. Millet raw

Beans vs. Millet raw — In-Depth Nutrition Comparison

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Significant differences between beans 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 beans.
  • Millet raw covers your daily copper needs 60% more than beans.
  • Millet raw has a higher glycemic index. The glycemic index of millet raw is 71, while the glycemic index of beans is 33.

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

Infographic

Beans 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.
Beans
Beans
4
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 81% 2.4% 17% 113% 250% 46% 122% 0.65% 213% 15%
Contains more CalciumCalcium +525%
Contains more PotassiumPotassium +51.8%
Contains less SodiumSodium -80%
Contains more SeleniumSelenium +66.7%
Contains more MagnesiumMagnesium +256.3%
Contains more IronIron +937.9%
Contains more CopperCopper +264.1%
Contains more ZincZinc +20%
Contains more PhosphorusPhosphorus +174%

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% 1% 0% 105% 67% 89% 51% 89% 0% 2.3% 64% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +200%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +180.7%
Contains more Vitamin B2Vitamin B2 +383.3%
Contains more Vitamin B3Vitamin B3 +997.7%
Contains more Vitamin B6Vitamin B6 +195.4%
Contains more Vitamin KVitamin K +12.5%
Contains more FolateFolate +254.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Beans Millet raw DV% diff.
Manganese 1.632mg 71%
Copper 0.206mg 0.75mg 60%
Iron 0.29mg 3.01mg 34%
Vitamin B3 0.43mg 4.72mg 27%
Phosphorus 104mg 285mg 26%
Vitamin B1 0.15mg 0.421mg 23%
Vitamin B6 0.13mg 0.384mg 20%
Magnesium 32mg 114mg 20%
Vitamin B2 0.06mg 0.29mg 18%
Vitamin B5 0.848mg 17%
Carbs 20.49g 72.85g 17%
Folate 24µg 85µg 15%
Calories 105kcal 378kcal 14%
Polyunsaturated fat 0.172g 2.134g 13%
Fiber 5.5g 8.5g 12%
Protein 4.8g 11.02g 12%
Fats 0.4g 4.22g 6%
Choline 30.8mg 6%
Calcium 50mg 8mg 4%
Saturated fat 0.103g 0.723g 3%
Vitamin C 3.1mg 0mg 3%
Zinc 1.4mg 1.68mg 3%
Potassium 296mg 195mg 3%
Selenium 4.5µg 2.7µg 3%
Monounsaturated fat 0.035g 0.773g 2%
Vitamin E 0.15mg 0.05mg 1%
Vitamin A 5µg 0µg 1%
Net carbs 14.99g 64.35g N/A
Sugar 7.78g N/A
Sodium 1mg 5mg 0%
Vitamin K 0.8µg 0.9µg 0%
Tryptophan 0.119mg 0%
Threonine 0.353mg 0%
Isoleucine 0.465mg 0%
Leucine 1.4mg 0%
Lysine 0.212mg 0%
Methionine 0.221mg 0%
Phenylalanine 0.58mg 0%
Valine 0.578mg 0%
Histidine 0.236mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beans
Beans
1
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% 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 WaterWater +737.4%
Contains more ProteinProtein +129.6%
Contains more FatsFats +955%
Contains more CarbsCarbs +255.5%
Contains more OtherOther +89.5%

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
20% 21% 59%
Saturated fat: Sat. Fat 0.723 g
Monounsaturated fat: Mono. Fat 0.773 g
Polyunsaturated fat: Poly. Fat 2.134 g
Contains less Sat. FatSaturated fat -85.8%
Contains more Mono. FatMonounsaturated fat +2108.6%
Contains more Poly. FatPolyunsaturated fat +1140.7%

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 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.