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Cranberry bean vs Millet - In-Depth Nutrition Comparison

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Significant differences between Cranberry bean and Millet

  • Cranberry bean has more Folate, Fiber, Potassium, Vitamin B1, Iron, Selenium, Zinc, and Phosphorus, however Millet is richer in Manganese, and Vitamin B3.
  • Cranberry bean covers your daily Folate needs 130% more than Millet.
  • Millet has 7 times less Potassium than Cranberry bean. Cranberry bean has 1332mg of Potassium, while Millet has 195mg.

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

Infographic

Cranberry 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 +1487.5%
Contains more Iron +66.1%
Contains more Magnesium +36.8%
Contains more Phosphorus +30.5%
Contains more Potassium +583.1%
Contains more Zinc +116.1%
Contains less Sodium -16.7%
Equal in Copper - 0.75
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 39% 188% 112% 160% 118% 1% 99% 265%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 113% 82% 123% 18% 1% 46% 250%
Contains more Calcium +1487.5%
Contains more Iron +66.1%
Contains more Magnesium +36.8%
Contains more Phosphorus +30.5%
Contains more Potassium +583.1%
Contains more Zinc +116.1%
Contains less Sodium -16.7%
Equal in Copper - 0.75

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
:
6
Millet
Contains more Vitamin A +∞%
Contains more Vitamin B1 +77.4%
Contains more Folate +610.6%
Contains more Vitamin B2 +36.2%
Contains more Vitamin B3 +224.4%
Contains more Vitamin B5 +13.4%
Contains more Vitamin B6 +24.3%
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% 187% 50% 28% 45% 72% 453% 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 Vitamin B1 +77.4%
Contains more Folate +610.6%
Contains more Vitamin B2 +36.2%
Contains more Vitamin B3 +224.4%
Contains more Vitamin B5 +13.4%
Contains more Vitamin B6 +24.3%

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

All nutrients comparison - raw data values

Nutrient Cranberry bean Millet Opinion
Net carbs 35.35g 64.35g Millet
Protein 23.03g 11.02g Cranberry bean
Fats 1.23g 4.22g Millet
Carbs 60.05g 72.85g Millet
Calories 335kcal 378kcal Millet
Starch g g
Fructose g g
Sugar g g
Fiber 24.7g 8.5g Cranberry bean
Calcium 127mg 8mg Cranberry bean
Iron 5mg 3.01mg Cranberry bean
Magnesium 156mg 114mg Cranberry bean
Phosphorus 372mg 285mg Cranberry bean
Potassium 1332mg 195mg Cranberry bean
Sodium 6mg 5mg Millet
Zinc 3.63mg 1.68mg Cranberry bean
Copper 0.794mg 0.75mg Cranberry bean
Vitamin A 2IU 0IU Cranberry bean
Vitamin E mg 0.05mg Millet
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.747mg 0.421mg Cranberry bean
Vitamin B2 0.213mg 0.29mg Millet
Vitamin B3 1.455mg 4.72mg Millet
Vitamin B5 0.748mg 0.848mg Millet
Vitamin B6 0.309mg 0.384mg Millet
Folate 604µg 85µg Cranberry bean
Vitamin B12 0µg 0µg
Vitamin K µg 0.9µg Millet
Tryptophan 0.273mg 0.119mg Cranberry bean
Threonine 0.969mg 0.353mg Cranberry bean
Isoleucine 1.017mg 0.465mg Cranberry bean
Leucine 1.838mg 1.4mg Cranberry bean
Lysine 1.58mg 0.212mg Cranberry bean
Methionine 0.346mg 0.221mg Cranberry bean
Phenylalanine 1.245mg 0.58mg Cranberry bean
Valine 1.205mg 0.578mg Cranberry bean
Histidine 0.641mg 0.236mg Cranberry bean
Cholesterol 0mg 0mg
Trans Fat 0g g Millet
Saturated Fat 0.316g 0.723g Cranberry bean
Monounsaturated Fat 0.106g 0.773g Millet
Polyunsaturated fat 0.527g 2.134g Millet

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberry 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
69
Cranberry bean
39
Millet
Mineral Summary Score
122
Cranberry 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
138%
Cranberry bean
66%
Millet
Carbohydrates
60%
Cranberry bean
73%
Millet
Fats
6%
Cranberry bean
19%
Millet

Comparison summary

Which food contains less Sodium?
Millet
Millet contains less Sodium (difference - 1mg)
Which food is cheaper?
Millet
Millet is cheaper (difference - $1.8)
Which food is lower in Saturated Fat?
Cranberry bean
Cranberry bean is lower in Saturated Fat (difference - 0.407g)
Which food is lower in glycemic index?
Cranberry bean
Cranberry bean is lower in glycemic index (difference - 36)
Which food is richer in minerals?
Cranberry bean
Cranberry bean is relatively richer in minerals
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 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

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