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.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| 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% |
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.
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
19.87 g
Fats:
0.53 g
Carbs:
62.9 g
Water:
13.44 g
Other:
3.26 g
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
Saturated fat:
Sat. Fat
0.191 g
Monounsaturated fat:
Mono. Fat
0.05 g
Polyunsaturated fat:
Poly. Fat
0.113 g
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% |