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Cranberry beans vs. Millet — In-Depth Nutrition Comparison

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Important differences between Cranberry beans and Millet

  • Cranberry beans has more Folate, Fiber, Iron, Potassium, Vitamin B1, and Copper, however, Millet is richer in Vitamin B3.
  • Cranberry beans's daily need coverage for Folate is 47% more.
  • Cranberry beans contains 17 times more Calcium than Millet. Cranberry beans contains 50mg of Calcium, while Millet contains 3mg.

The food varieties used in the comparison are Beans, cranberry (roman), mature seeds, cooked, boiled, without salt and Millet, cooked.

Infographic

Cranberry beans 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.
Contains more Calcium +1566.7%
Contains more Iron +231.7%
Contains more Magnesium +13.6%
Contains more Phosphorus +35%
Contains more Potassium +524.2%
Contains less Sodium -50%
Contains more Zinc +25.3%
Contains more Copper +43.5%
Contains more Manganese +36%
Contains more Selenium +44.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 79% 36% 58% 35% 1% 32% 77% 49% 8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 24% 32% 43% 6% 1% 25% 54% 36% 5%
Contains more Calcium +1566.7%
Contains more Iron +231.7%
Contains more Magnesium +13.6%
Contains more Phosphorus +35%
Contains more Potassium +524.2%
Contains less Sodium -50%
Contains more Zinc +25.3%
Contains more Copper +43.5%
Contains more Manganese +36%
Contains more Selenium +44.4%

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.
:
7
Millet
Contains more Vitamin B1 +98.1%
Contains more Vitamin B5 +40.4%
Contains more Folate +989.5%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +18.8%
Contains more Vitamin B3 +158.3%
Contains more Vitamin B6 +33.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 0% 0% 0% 53% 16% 10% 15% 19% 156% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 1% 0% 0% 27% 19% 25% 11% 25% 15% 0% 7% 1%
Contains more Vitamin B1 +98.1%
Contains more Vitamin B5 +40.4%
Contains more Folate +989.5%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +18.8%
Contains more Vitamin B3 +158.3%
Contains more Vitamin B6 +33.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +166.1%
Contains more Other +165.9%
Contains more Fats +117.4%
Contains more Water +10.5%
Equal in Carbs - 23.67
9% 24% 65%
Protein: 9.34 g
Fats: 0.46 g
Carbs: 24.46 g
Water: 64.65 g
Other: 1.09 g
4% 24% 71%
Protein: 3.51 g
Fats: 1 g
Carbs: 23.67 g
Water: 71.41 g
Other: 0.41 g
Contains more Protein +166.1%
Contains more Other +165.9%
Contains more Fats +117.4%
Contains more Water +10.5%
Equal in Carbs - 23.67

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -30.8%
Contains more Monounsaturated Fat +360%
Contains more Polyunsaturated fat +155.3%
33% 11% 56%
Saturated Fat: 0.119 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.199 g
20% 21% 59%
Saturated Fat: 0.172 g
Monounsaturated Fat: 0.184 g
Polyunsaturated fat: 0.508 g
Contains less Saturated Fat -30.8%
Contains more Monounsaturated Fat +360%
Contains more Polyunsaturated fat +155.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cranberry beans Millet
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Cranberry beans Millet Opinion
Net carbs 15.86g 22.37g Millet
Protein 9.34g 3.51g Cranberry beans
Fats 0.46g 1g Millet
Carbs 24.46g 23.67g Cranberry beans
Calories 136kcal 119kcal Cranberry beans
Sugar 0.13g Cranberry beans
Fiber 8.6g 1.3g Cranberry beans
Calcium 50mg 3mg Cranberry beans
Iron 2.09mg 0.63mg Cranberry beans
Magnesium 50mg 44mg Cranberry beans
Phosphorus 135mg 100mg Cranberry beans
Potassium 387mg 62mg Cranberry beans
Sodium 1mg 2mg Cranberry beans
Zinc 1.14mg 0.91mg Cranberry beans
Copper 0.231mg 0.161mg Cranberry beans
Manganese 0.37mg 0.272mg Cranberry beans
Selenium 1.3µg 0.9µg Cranberry beans
Vitamin A 0IU 3IU Millet
Vitamin E 0.02mg Millet
Vitamin B1 0.21mg 0.106mg Cranberry beans
Vitamin B2 0.069mg 0.082mg Millet
Vitamin B3 0.515mg 1.33mg Millet
Vitamin B5 0.24mg 0.171mg Cranberry beans
Vitamin B6 0.081mg 0.108mg Millet
Folate 207µg 19µg Cranberry beans
Choline 11.2mg Millet
Vitamin K 0.3µg Millet
Tryptophan 0.111mg 0.038mg Cranberry beans
Threonine 0.393mg 0.113mg Cranberry beans
Isoleucine 0.412mg 0.148mg Cranberry beans
Leucine 0.746mg 0.446mg Cranberry beans
Lysine 0.641mg 0.067mg Cranberry beans
Methionine 0.14mg 0.07mg Cranberry beans
Phenylalanine 0.505mg 0.185mg Cranberry beans
Valine 0.489mg 0.184mg Cranberry beans
Histidine 0.26mg 0.075mg Cranberry beans
Saturated Fat 0.119g 0.172g Cranberry beans
Monounsaturated Fat 0.04g 0.184g Millet
Polyunsaturated fat 0.199g 0.508g Millet

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberry beans Millet
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
20%
Cranberry beans
10%
Millet
Minerals Daily Need Coverage Score
38%
Cranberry beans
22%
Millet

Comparison summary

Which food is cheaper?
Millet
Millet is cheaper (difference - $1.8)
Which food is richer in vitamins?
Millet
Millet is relatively richer in vitamins
Which food is lower in Sugar?
Cranberry beans
Cranberry beans is lower in Sugar (difference - 0.13g)
Which food contains less Sodium?
Cranberry beans
Cranberry beans contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Cranberry beans
Cranberry beans is lower in Saturated Fat (difference - 0.053g)
Which food is lower in glycemic index?
Cranberry beans
Cranberry beans is lower in glycemic index (difference - 36)
Which food is richer in minerals?
Cranberry beans
Cranberry beans is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173736/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.