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  6. Black turtle bean vs. Millet

Black turtle bean vs. Millet — In-Depth Nutrition Comparison

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How are black turtle bean and millet different?

  • Black turtle bean is higher in fiber, iron, folate, copper, potassium, vitamin B1, phosphorus, vitamin E, and calcium; however, millet is richer in vitamin B3.
  • Daily need coverage for fiber for black turtle bean is 28% higher.
  • Black turtle bean contains 44 times more vitamin E than millet. While black turtle bean contains 0.87mg of vitamin E, millet contains only 0.02mg.
  • Black turtle bean has a lower glycemic index (20) than millet (71).

Beans, black turtle, mature seeds, cooked, boiled, without salt and Millet, cooked are the varieties used in this article.

Infographic

Black turtle 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 35% 17% 38% 107% 90% 21% 65% 0.39% 43% 6.5%
Millet
Millet
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 0.9% 5.5% 24% 54% 25% 43% 0.26% 35% 4.9%
Contains more MagnesiumMagnesium +11.4%
Contains more CalciumCalcium +1733.3%
Contains more PotassiumPotassium +598.4%
Contains more IronIron +352.4%
Contains more CopperCopper +67.1%
Contains more PhosphorusPhosphorus +52%
Contains more ManganeseManganese +20.2%
Contains more SeleniumSelenium +33.3%
Contains more ZincZinc +19.7%
Contains less SodiumSodium -33.3%

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% 17% 0% 56% 13% 9.9% 16% 18% 0% 8.3% 65% 18%
Millet
Millet
3
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% 0.4% 0% 27% 19% 25% 10% 25% 0% 0.75% 14% 6.1%
Contains more Vitamin EVitamin E +4250%
Contains more Vitamin B1Vitamin B1 +112.3%
Contains more Vitamin B5Vitamin B5 +52%
Contains more Vitamin KVitamin K +1000%
Contains more FolateFolate +352.6%
Contains more CholineCholine +191.1%
Contains more Vitamin B2Vitamin B2 +46.4%
Contains more Vitamin B3Vitamin B3 +152.4%
Contains more Vitamin B6Vitamin B6 +40.3%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Black turtle bean Millet DV% diff.
Fiber 8.3g 1.3g 28%
Iron 2.85mg 0.63mg 28%
Folate 86µg 19µg 17%
Copper 0.269mg 0.161mg 12%
Potassium 433mg 62mg 11%
Vitamin B1 0.225mg 0.106mg 10%
Protein 8.18g 3.51g 9%
Phosphorus 152mg 100mg 7%
Vitamin E 0.87mg 0.02mg 6%
Vitamin B3 0.527mg 1.33mg 5%
Calcium 55mg 3mg 5%
Choline 32.6mg 11.2mg 4%
Vitamin K 3.3µg 0.3µg 3%
Manganese 0.327mg 0.272mg 2%
Vitamin B2 0.056mg 0.082mg 2%
Vitamin B5 0.26mg 0.171mg 2%
Polyunsaturated fat 0.149g 0.508g 2%
Vitamin B6 0.077mg 0.108mg 2%
Calories 130kcal 119kcal 1%
Selenium 1.2µg 0.9µg 1%
Magnesium 49mg 44mg 1%
Fats 0.35g 1g 1%
Zinc 0.76mg 0.91mg 1%
Carbs 24.35g 23.67g 0%
Net carbs 16.05g 22.37g N/A
Sugar 0.32g 0.13g N/A
Sodium 3mg 2mg 0%
Saturated fat 0.089g 0.172g 0%
Monounsaturated fat 0.03g 0.184g 0%
Tryptophan 0.097mg 0.038mg 0%
Threonine 0.344mg 0.113mg 0%
Isoleucine 0.361mg 0.148mg 0%
Leucine 0.653mg 0.446mg 0%
Lysine 0.562mg 0.067mg 0%
Methionine 0.123mg 0.07mg 0%
Phenylalanine 0.442mg 0.185mg 0%
Valine 0.428mg 0.184mg 0%
Histidine 0.228mg 0.075mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 24% 66%
Protein: 8.18 g
Fats: 0.35 g
Carbs: 24.35 g
Water: 65.74 g
Other: 1.38 g
Millet
Millet
2
4% 24% 71%
Protein: 3.51 g
Fats: 1 g
Carbs: 23.67 g
Water: 71.41 g
Other: 0.41 g
Contains more ProteinProtein +133%
Contains more OtherOther +236.6%
Contains more FatsFats +185.7%
~equal in Carbs ~23.67g
~equal in Water ~71.41g

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated fat: Sat. Fat 0.089 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.149 g
Millet
Millet
2
20% 21% 59%
Saturated fat: Sat. Fat 0.172 g
Monounsaturated fat: Mono. Fat 0.184 g
Polyunsaturated fat: Poly. Fat 0.508 g
Contains less Sat. FatSaturated fat -48.3%
Contains more Mono. FatMonounsaturated fat +513.3%
Contains more Poly. FatPolyunsaturated fat +240.9%

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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. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175187/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.