Cranberry bean raw vs. Millet flour — In-Depth Nutrition Comparison
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What are the main differences between cranberry bean raw and millet flour?
- Cranberry bean raw is richer in folate, fiber, potassium, copper, vitamin B1, iron, phosphorus, and calcium, while millet flour is higher in selenium and vitamin B3.
- Cranberry bean raw's daily need coverage for folate is 141% higher.
- Millet flour has 9 times less calcium than cranberry bean raw. Cranberry bean raw has 127mg of calcium, while millet flour has 14mg.
- Millet flour has a higher glycemic index (70) than cranberry bean raw (35).
We used Beans, cranberry (roman), mature seeds, raw and Millet flour types in this comparison.
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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 | +31.1% |
| Contains more CalciumCalcium | +807.1% |
| Contains more PotassiumPotassium | +494.6% |
| Contains more IronIron | +26.9% |
| Contains more CopperCopper | +48.4% |
| Contains more ZincZinc | +38% |
| Contains more PhosphorusPhosphorus | +30.5% |
| Contains less SodiumSodium | -33.3% |
| Contains more SeleniumSelenium | +157.5% |
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 B1Vitamin B1 | +80.9% |
| Contains more Vitamin B2Vitamin B2 | +191.8% |
| Contains more FolateFolate | +1338.1% |
| Contains more Vitamin B3Vitamin B3 | +313.7% |
| Contains more Vitamin B5Vitamin B5 | +69.4% |
| Contains more Vitamin B6Vitamin B6 | +20.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
23.03 g
Fats:
1.23 g
Carbs:
60.05 g
Water:
12.39 g
Other:
3.3 g
Protein:
10.75 g
Fats:
4.25 g
Carbs:
75.12 g
Water:
8.67 g
Other:
1.21 g
| Contains more ProteinProtein | +114.2% |
| Contains more WaterWater | +42.9% |
| Contains more OtherOther | +172.7% |
| Contains more FatsFats | +245.5% |
| Contains more CarbsCarbs | +25.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.316 g
Monounsaturated fat:
Mono. Fat
0.106 g
Polyunsaturated fat:
Poly. Fat
0.527 g
Saturated fat:
Sat. Fat
0.536 g
Monounsaturated fat:
Mono. Fat
0.924 g
Polyunsaturated fat:
Poly. Fat
2.618 g
| Contains less Sat. FatSaturated fat | -41% |
| Contains more Mono. FatMonounsaturated fat | +771.7% |
| Contains more Poly. FatPolyunsaturated fat | +396.8% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Folate | 604µg | 42µg | 141% |
| Fiber | 24.7g | 3.5g | 85% |
| Selenium | 12.7µg | 32.7µg | 36% |
| Potassium | 1332mg | 224mg | 33% |
| Vitamin B3 | 1.455mg | 6.02mg | 29% |
| Starch | 69.88g | 29% | |
| Copper | 0.794mg | 0.535mg | 29% |
| Vitamin B1 | 0.747mg | 0.413mg | 28% |
| Protein | 23.03g | 10.75g | 25% |
| Polyunsaturated fat | 0.527g | 2.618g | 14% |
| Iron | 5mg | 3.94mg | 13% |
| Phosphorus | 372mg | 285mg | 12% |
| Calcium | 127mg | 14mg | 11% |
| Vitamin B2 | 0.213mg | 0.073mg | 11% |
| Vitamin B5 | 0.748mg | 1.267mg | 10% |
| Magnesium | 156mg | 119mg | 9% |
| Zinc | 3.63mg | 2.63mg | 9% |
| Carbs | 60.05g | 75.12g | 5% |
| Vitamin B6 | 0.309mg | 0.372mg | 5% |
| Fats | 1.23g | 4.25g | 5% |
| Manganese | 0.92mg | 1.002mg | 4% |
| Monounsaturated fat | 0.106g | 0.924g | 2% |
| Calories | 335kcal | 382kcal | 2% |
| Vitamin E | 0.11mg | 1% | |
| Vitamin K | 0.8µg | 1% | |
| Saturated fat | 0.316g | 0.536g | 1% |
| Net carbs | 35.35g | 71.62g | N/A |
| Sugar | 1.66g | N/A | |
| Sodium | 6mg | 4mg | 0% |
| Trans fat | 0g | 0.002g | N/A |
| Tryptophan | 0.273mg | 0.17mg | 0% |
| Threonine | 0.969mg | 0.354mg | 0% |
| Isoleucine | 1.017mg | 0.473mg | 0% |
| Leucine | 1.838mg | 1.537mg | 0% |
| Lysine | 1.58mg | 0.144mg | 0% |
| Methionine | 0.346mg | 0.319mg | 0% |
| Phenylalanine | 1.245mg | 0.675mg | 0% |
| Valine | 1.205mg | 0.584mg | 0% |
| Histidine | 0.641mg | 0.257mg | 0% |
| Omega-3 - ALA | 0.044g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.002g | N/A | |
| Omega-6 - Linoleic acid | 2.549g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
64%
33%
Minerals Daily Need Coverage Score
117%
94%
Comparison summary
Which food is lower in Cholesterol?
Millet flour is lower in Cholesterol (difference - 0mg)
Which food contains less Sodium?
Millet flour contains less Sodium (difference - 2mg)
Which food is cheaper?
Millet flour is cheaper (difference - $2.4)
Which food is lower in Sugar?
Cranberry bean raw is lower in Sugar (difference - 1.66g)
Which food is lower in Saturated fat?
Cranberry bean raw is lower in Saturated fat (difference - 0.22g)
Which food is lower in glycemic index?
Cranberry bean raw is lower in glycemic index (difference - 35)
Which food is richer in minerals?
Cranberry bean raw is relatively richer in minerals
Which food is richer in vitamins?
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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.