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Adzuki bean vs. Millet raw — In-Depth Nutrition Comparison

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Important differences between adzuki bean and millet raw

  • Adzuki bean has more folate, copper, potassium, zinc, iron, fiber, phosphorus, vitamin B5, and calcium; however, millet raw is richer in vitamin B3.
  • Adzuki bean's daily need coverage for folate is 134% more.
  • Adzuki bean contains 8 times more calcium than millet raw. Adzuki bean contains 66mg of calcium, while millet raw contains 8mg.
  • Millet raw has a higher glycemic index. The glycemic index of millet raw is 71, while the glycemic index of adzuki bean is 29.

The food varieties used in the comparison are Beans, adzuki, mature seeds, raw and Millet, raw.

Infographic

Adzuki 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 91% 20% 111% 187% 365% 137% 163% 0.65% 226% 17%
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 MagnesiumMagnesium +11.4%
Contains more CalciumCalcium +725%
Contains more PotassiumPotassium +543.1%
Contains more IronIron +65.4%
Contains more CopperCopper +45.9%
Contains more ZincZinc +200%
Contains more PhosphorusPhosphorus +33.7%
Contains more SeleniumSelenium +14.8%
~equal in Sodium ~5mg
~equal in Manganese ~1.632mg

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.
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% 0.33% 0% 0% 114% 51% 49% 88% 81% 0% 0% 467% 0%
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 AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +73.5%
Contains more FolateFolate +631.8%
Contains more Vitamin B2Vitamin B2 +31.8%
Contains more Vitamin B3Vitamin B3 +79.5%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.421mg
~equal in Vitamin B6 ~0.384mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 63% 13% 3%
Protein: 19.87 g
Fats: 0.53 g
Carbs: 62.9 g
Water: 13.44 g
Other: 3.26 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 ProteinProtein +80.3%
Contains more WaterWater +55%
Contains more FatsFats +696.2%
Contains more CarbsCarbs +15.8%
~equal in Other ~3.24g

Fat Type Comparison

Fat type breakdown side-by-side comparison
54% 14% 32%
Saturated fat: Sat. Fat 0.191 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.113 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 -73.6%
Contains more Mono. FatMonounsaturated fat +1446%
Contains more Poly. FatPolyunsaturated fat +1788.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Adzuki bean Millet raw DV% diff.
Folate 622µg 85µg 134%
Copper 1.094mg 0.75mg 38%
Zinc 5.04mg 1.68mg 31%
Potassium 1254mg 195mg 31%
Iron 4.98mg 3.01mg 25%
Protein 19.87g 11.02g 18%
Fiber 12.7g 8.5g 17%
Phosphorus 381mg 285mg 14%
Vitamin B3 2.63mg 4.72mg 13%
Polyunsaturated fat 0.113g 2.134g 13%
Vitamin B5 1.471mg 0.848mg 12%
Calcium 66mg 8mg 6%
Fats 0.53g 4.22g 6%
Vitamin B2 0.22mg 0.29mg 5%
Manganese 1.73mg 1.632mg 4%
Magnesium 127mg 114mg 3%
Carbs 62.9g 72.85g 3%
Vitamin B6 0.351mg 0.384mg 3%
Vitamin B1 0.455mg 0.421mg 3%
Monounsaturated fat 0.05g 0.773g 2%
Saturated fat 0.191g 0.723g 2%
Calories 329kcal 378kcal 2%
Selenium 3.1µg 2.7µg 1%
Vitamin K 0.9µg 1%
Net carbs 50.2g 64.35g N/A
Sodium 5mg 5mg 0%
Vitamin E 0.05mg 0%
Vitamin A 1µg 0µg 0%
Tryptophan 0.191mg 0.119mg 0%
Threonine 0.674mg 0.353mg 0%
Isoleucine 0.791mg 0.465mg 0%
Leucine 1.668mg 1.4mg 0%
Lysine 1.497mg 0.212mg 0%
Methionine 0.21mg 0.221mg 0%
Phenylalanine 1.052mg 0.58mg 0%
Valine 1.023mg 0.578mg 0%
Histidine 0.524mg 0.236mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Adzuki bean Millet raw
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
65%
Adzuki bean
36%
Millet raw
Minerals Daily Need Coverage Score
132%
Adzuki bean
86%
Millet raw

Comparison summary

Which food is cheaper?
Millet raw
Millet raw is cheaper (difference - $1.4)
Which food is lower in Saturated fat?
Adzuki bean
Adzuki bean is lower in Saturated fat (difference - 0.532g)
Which food is lower in glycemic index?
Adzuki bean
Adzuki bean is lower in glycemic index (difference - 42)
Which food is richer in minerals?
Adzuki bean
Adzuki bean is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (5 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

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. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173727/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.