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Adzuki bean vs. Millet — In-Depth Nutrition Comparison

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The main differences between Adzuki bean and Millet

  • Millet contains less Folate, Fiber, Iron, Copper, Potassium, Manganese, Phosphorus, Zinc, and Vitamin B5 than Adzuki bean.
  • Daily need coverage for Folate from Adzuki bean is 26% higher.
  • Millet has 9 times less Potassium than Adzuki bean. Adzuki bean has 532mg of Potassium, while Millet has 62mg.

Food types used in this article are Beans, adzuki, mature seeds, cooked, boiled, without salt and Millet, cooked.

Infographic

Adzuki bean vs Millet 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.
Contains more Calcium +833.3%
Contains more Iron +217.5%
Contains more Magnesium +18.2%
Contains more Phosphorus +68%
Contains more Potassium +758.1%
Contains more Zinc +94.5%
Contains more Copper +85.1%
Contains more Manganese +110.7%
Contains more Selenium +33.3%
Contains less Sodium -75%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 75% 38% 72% 47% 2% 49% 100% 75% 7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 24% 32% 43% 6% 1% 25% 54% 36% 5%
Contains more Calcium +833.3%
Contains more Iron +217.5%
Contains more Magnesium +18.2%
Contains more Phosphorus +68%
Contains more Potassium +758.1%
Contains more Zinc +94.5%
Contains more Copper +85.1%
Contains more Manganese +110.7%
Contains more Selenium +33.3%
Contains less Sodium -75%

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.
:
6
Millet
Contains more Vitamin A +100%
Contains more Vitamin B5 +151.5%
Contains more Folate +536.8%
Contains more Vitamin B2 +28.1%
Contains more Vitamin B3 +85.5%
Contains more Vitamin B6 +12.5%
Equal in Vitamin B1 - 0.106
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 0% 0% 0% 29% 15% 14% 26% 23% 91% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 1% 0% 0% 27% 19% 25% 11% 25% 15% 0% 7% 1%
Contains more Vitamin A +100%
Contains more Vitamin B5 +151.5%
Contains more Folate +536.8%
Contains more Vitamin B2 +28.1%
Contains more Vitamin B3 +85.5%
Contains more Vitamin B6 +12.5%
Equal in Vitamin B1 - 0.106

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +114.2%
Contains more Other +222%
Contains more Fats +900%
Equal in Carbs - 23.67
Equal in Water - 71.41
8% 25% 66%
Protein: 7.52 g
Fats: 0.1 g
Carbs: 24.77 g
Water: 66.29 g
Other: 1.32 g
4% 24% 71%
Protein: 3.51 g
Fats: 1 g
Carbs: 23.67 g
Water: 71.41 g
Other: 0.41 g
Contains more Protein +114.2%
Contains more Other +222%
Contains more Fats +900%
Equal in Carbs - 23.67
Equal in Water - 71.41

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -79.1%
Contains more Monounsaturated Fat +1944.4%
Contains more Polyunsaturated fat +2319%
55% 14% 32%
Saturated Fat: 0.036 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.021 g
20% 21% 59%
Saturated Fat: 0.172 g
Monounsaturated Fat: 0.184 g
Polyunsaturated fat: 0.508 g
Contains less Saturated Fat -79.1%
Contains more Monounsaturated Fat +1944.4%
Contains more Polyunsaturated fat +2319%

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
Lower in Sodium ok
Lower in price ok
Lower in Sugar 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 Adzuki bean Millet Opinion
Net carbs 17.47g 22.37g Millet
Protein 7.52g 3.51g Adzuki bean
Fats 0.1g 1g Millet
Carbs 24.77g 23.67g Adzuki bean
Calories 128kcal 119kcal Adzuki bean
Sugar 0.13g Adzuki bean
Fiber 7.3g 1.3g Adzuki bean
Calcium 28mg 3mg Adzuki bean
Iron 2mg 0.63mg Adzuki bean
Magnesium 52mg 44mg Adzuki bean
Phosphorus 168mg 100mg Adzuki bean
Potassium 532mg 62mg Adzuki bean
Sodium 8mg 2mg Millet
Zinc 1.77mg 0.91mg Adzuki bean
Copper 0.298mg 0.161mg Adzuki bean
Manganese 0.573mg 0.272mg Adzuki bean
Selenium 1.2µg 0.9µg Adzuki bean
Vitamin A 6IU 3IU Adzuki bean
Vitamin E 0.02mg Millet
Vitamin B1 0.115mg 0.106mg Adzuki bean
Vitamin B2 0.064mg 0.082mg Millet
Vitamin B3 0.717mg 1.33mg Millet
Vitamin B5 0.43mg 0.171mg Adzuki bean
Vitamin B6 0.096mg 0.108mg Millet
Folate 121µg 19µg Adzuki bean
Choline 11.2mg Millet
Vitamin K 0.3µg Millet
Tryptophan 0.072mg 0.038mg Adzuki bean
Threonine 0.255mg 0.113mg Adzuki bean
Isoleucine 0.3mg 0.148mg Adzuki bean
Leucine 0.632mg 0.446mg Adzuki bean
Lysine 0.567mg 0.067mg Adzuki bean
Methionine 0.079mg 0.07mg Adzuki bean
Phenylalanine 0.398mg 0.185mg Adzuki bean
Valine 0.387mg 0.184mg Adzuki bean
Histidine 0.198mg 0.075mg Adzuki bean
Saturated Fat 0.036g 0.172g Adzuki bean
Monounsaturated Fat 0.009g 0.184g Millet
Polyunsaturated fat 0.021g 0.508g Millet

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Adzuki bean Millet
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
15%
Adzuki bean
10%
Millet
Minerals Daily Need Coverage Score
47%
Adzuki bean
22%
Millet

Comparison summary

Which food contains less Sodium?
Millet
Millet contains less Sodium (difference - 6mg)
Which food is cheaper?
Millet
Millet is cheaper (difference - $1.4)
Which food is lower in Sugar?
Adzuki bean
Adzuki bean is lower in Sugar (difference - 0.13g)
Which food is lower in Saturated Fat?
Adzuki bean
Adzuki bean is lower in Saturated Fat (difference - 0.136g)
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 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/173728/nutrients
  2. Millet - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168871/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.