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  6. Cranberry bean raw vs. Millet raw

Cranberry bean raw vs. Millet raw — In-Depth Nutrition Comparison

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Significant differences between cranberry bean raw and millet raw

  • Cranberry bean raw has more folate, fiber, potassium, vitamin B1, iron, selenium, zinc, and phosphorus; however, millet raw is richer in manganese and vitamin B3.
  • Cranberry bean raw covers your daily folate needs 130% more than millet raw.
  • Millet raw has 7 times less potassium than cranberry bean raw. Cranberry bean raw has 1332mg of potassium, while millet raw has 195mg.
  • Millet raw has a higher glycemic index. The glycemic index of millet raw is 71, while the glycemic index of cranberry bean raw is 35.

Specific food types used in this comparison are Beans, cranberry (roman), mature seeds, raw and Millet, raw.

Infographic

Cranberry bean raw vs Millet raw 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 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 81% 2.4% 17% 113% 250% 46% 122% 0.65% 213% 15%
Contains more MagnesiumMagnesium +36.8%
Contains more CalciumCalcium +1487.5%
Contains more PotassiumPotassium +583.1%
Contains more IronIron +66.1%
Contains more ZincZinc +116.1%
Contains more PhosphorusPhosphorus +30.5%
Contains more SeleniumSelenium +370.4%
Contains less SodiumSodium -16.7%
Contains more ManganeseManganese +77.4%
~equal in Copper ~0.75mg

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% 0% 0% 187% 49% 27% 45% 71% 0% 0% 453% 0%
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% 1% 0% 105% 67% 89% 51% 89% 0% 2.3% 64% 0%
Contains more Vitamin B1Vitamin B1 +77.4%
Contains more FolateFolate +610.6%
Contains more Vitamin B2Vitamin B2 +36.2%
Contains more Vitamin B3Vitamin B3 +224.4%
Contains more Vitamin B5Vitamin B5 +13.4%
Contains more Vitamin B6Vitamin B6 +24.3%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Millet raw DV% diff.
Folate 604µg 85µg 130%
Fiber 24.7g 8.5g 65%
Potassium 1332mg 195mg 33%
Manganese 0.92mg 1.632mg 31%
Vitamin B1 0.747mg 0.421mg 27%
Iron 5mg 3.01mg 25%
Protein 23.03g 11.02g 24%
Vitamin B3 1.455mg 4.72mg 20%
Zinc 3.63mg 1.68mg 18%
Selenium 12.7µg 2.7µg 18%
Calcium 127mg 8mg 12%
Phosphorus 372mg 285mg 12%
Polyunsaturated fat 0.527g 2.134g 11%
Magnesium 156mg 114mg 10%
Vitamin B2 0.213mg 0.29mg 6%
Vitamin B6 0.309mg 0.384mg 6%
Fats 1.23g 4.22g 5%
Copper 0.794mg 0.75mg 5%
Carbs 60.05g 72.85g 4%
Saturated fat 0.316g 0.723g 2%
Monounsaturated fat 0.106g 0.773g 2%
Calories 335kcal 378kcal 2%
Vitamin B5 0.748mg 0.848mg 2%
Vitamin K 0.9µg 1%
Net carbs 35.35g 64.35g N/A
Sodium 6mg 5mg 0%
Vitamin E 0.05mg 0%
Tryptophan 0.273mg 0.119mg 0%
Threonine 0.969mg 0.353mg 0%
Isoleucine 1.017mg 0.465mg 0%
Leucine 1.838mg 1.4mg 0%
Lysine 1.58mg 0.212mg 0%
Methionine 0.346mg 0.221mg 0%
Phenylalanine 1.245mg 0.58mg 0%
Valine 1.205mg 0.578mg 0%
Histidine 0.641mg 0.236mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 g
11% 4% 73% 9% 3%
Protein: 11.02 g
Fats: 4.22 g
Carbs: 72.85 g
Water: 8.67 g
Other: 3.24 g
Contains more ProteinProtein +109%
Contains more WaterWater +42.9%
Contains more FatsFats +243.1%
Contains more CarbsCarbs +21.3%
~equal in Other ~3.24g

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated fat: Sat. Fat 0.316 g
Monounsaturated fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 g
20% 21% 59%
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 -56.3%
Contains more Mono. FatMonounsaturated fat +629.2%
Contains more Poly. FatPolyunsaturated fat +304.9%

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. Cranberry bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/nutrients
  2. Millet raw - 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.