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Adzuki bean vs Millet - In-Depth Nutrition Comparison

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Summary of differences between Adzuki bean and Millet

  • Adzuki bean has more Potassium, while Millet has more Copper, Manganese, Vitamin B1, Vitamin B3, Vitamin B6, Vitamin B2, Phosphorus, Magnesium, and Iron.
  • Millet covers your daily need of Copper 50% more than Adzuki bean.
  • Adzuki bean contains 3 times more Potassium than Millet. While Adzuki bean contains 532mg of Potassium, Millet contains only 195mg.

These are the specific foods used in this comparison Beans, adzuki, mature seeds, cooked, boiled, without salt and Millet, raw.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +250%
Contains more Potassium +172.8%
Contains more Iron +50.5%
Contains more Magnesium +119.2%
Contains more Phosphorus +69.6%
Contains less Sodium -37.5%
Contains more Copper +151.7%
Equal in Zinc - 1.68
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 75% 38% 72% 47% 2% 49% 100%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 113% 82% 123% 18% 1% 46% 250%
Contains more Calcium +250%
Contains more Potassium +172.8%
Contains more Iron +50.5%
Contains more Magnesium +119.2%
Contains more Phosphorus +69.6%
Contains less Sodium -37.5%
Contains more Copper +151.7%
Equal in Zinc - 1.68

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
:
7
Millet
Contains more Vitamin A +∞%
Contains more Folate +42.4%
Contains more Vitamin B1 +266.1%
Contains more Vitamin B2 +353.1%
Contains more Vitamin B3 +558.3%
Contains more Vitamin B5 +97.2%
Contains more Vitamin B6 +300%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 0% 29% 15% 14% 26% 23% 91% 0% 0%
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 A +∞%
Contains more Folate +42.4%
Contains more Vitamin B1 +266.1%
Contains more Vitamin B2 +353.1%
Contains more Vitamin B3 +558.3%
Contains more Vitamin B5 +97.2%
Contains more Vitamin B6 +300%

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.
Adzuki bean Millet
Lower in Sodium ok
Lower in price ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Adzuki bean Millet Opinion
Net carbs 17.47g 64.35g Millet
Protein 7.52g 11.02g Millet
Fats 0.1g 4.22g Millet
Carbs 24.77g 72.85g Millet
Calories 128kcal 378kcal Millet
Starch g g
Fructose g g
Sugar g g
Fiber 7.3g 8.5g Millet
Calcium 28mg 8mg Adzuki bean
Iron 2mg 3.01mg Millet
Magnesium 52mg 114mg Millet
Phosphorus 168mg 285mg Millet
Potassium 532mg 195mg Adzuki bean
Sodium 8mg 5mg Millet
Zinc 1.77mg 1.68mg Adzuki bean
Copper 0.298mg 0.75mg Millet
Vitamin A 6IU 0IU Adzuki bean
Vitamin E mg 0.05mg Millet
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.115mg 0.421mg Millet
Vitamin B2 0.064mg 0.29mg Millet
Vitamin B3 0.717mg 4.72mg Millet
Vitamin B5 0.43mg 0.848mg Millet
Vitamin B6 0.096mg 0.384mg Millet
Folate 121µg 85µg Adzuki bean
Vitamin B12 0µg 0µg
Vitamin K µg 0.9µg Millet
Tryptophan 0.072mg 0.119mg Millet
Threonine 0.255mg 0.353mg Millet
Isoleucine 0.3mg 0.465mg Millet
Leucine 0.632mg 1.4mg Millet
Lysine 0.567mg 0.212mg Adzuki bean
Methionine 0.079mg 0.221mg Millet
Phenylalanine 0.398mg 0.58mg Millet
Valine 0.387mg 0.578mg Millet
Histidine 0.198mg 0.236mg Millet
Cholesterol 0mg 0mg
Trans Fat 0g g Millet
Saturated Fat 0.036g 0.723g Adzuki bean
Monounsaturated Fat 0.009g 0.773g Millet
Polyunsaturated fat 0.021g 2.134g 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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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
16
Adzuki bean
39
Millet
Mineral Summary Score
49
Adzuki bean
79
Millet

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
45%
Adzuki bean
66%
Millet
Carbohydrates
25%
Adzuki bean
73%
Millet
Fats
0%
Adzuki bean
19%
Millet

Comparison summary

Which food contains less Sodium?
Millet
Millet contains less Sodium (difference - 3mg)
Which food is cheaper?
Millet
Millet is cheaper (difference - $1.4)
Which food is richer in vitamins?
Millet
Millet is relatively richer in vitamins
Which food is lower in Saturated Fat?
Adzuki bean
Adzuki bean is lower in Saturated Fat (difference - 0.687g)
Which food is lower in glycemic index?
Adzuki bean
Adzuki bean is lower in glycemic index (difference - 42)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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. 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/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.