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  6. Cranberry beans vs. Millet raw

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

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Differences between Cranberry beans and Millet raw

  • Cranberry beans is higher in Folate, however, Millet raw is richer in Copper, Manganese, Vitamin B3, Vitamin B6, Phosphorus, Vitamin B1, Vitamin B2, Magnesium, and Vitamin B5.
  • Millet raw's daily need coverage for Copper is 58% higher.
  • Cranberry beans has 2 times more Folate than Millet raw. While Cranberry beans has 207µg of Folate, Millet raw has only 85µg.

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

Infographic

Cranberry beans 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.
Cranberry beans
Cranberry beans
3
:
7
Millet raw
Millet raw
Contains more Calcium +525%
Contains more Potassium +98.5%
Contains less Sodium -80%
Contains more Iron +44%
Contains more Magnesium +128%
Contains more Phosphorus +111.1%
Contains more Zinc +47.4%
Contains more Copper +224.7%
Contains more Manganese +341.1%
Contains more Selenium +107.7%
Cranberry beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 79% 36% 58% 35% 1% 32% 77% 49% 8%
Millet raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 113% 82% 123% 18% 1% 46% 250% 213% 15%
Contains more Calcium +525%
Contains more Potassium +98.5%
Contains less Sodium -80%
Contains more Iron +44%
Contains more Magnesium +128%
Contains more Phosphorus +111.1%
Contains more Zinc +47.4%
Contains more Copper +224.7%
Contains more Manganese +341.1%
Contains more Selenium +107.7%

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.
Cranberry beans
Cranberry beans
1
:
7
Millet raw
Millet raw
Contains more Folate +143.5%
Contains more Vitamin B1 +100.5%
Contains more Vitamin B2 +320.3%
Contains more Vitamin B3 +816.5%
Contains more Vitamin B5 +253.3%
Contains more Vitamin B6 +374.1%
Cranberry beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 53% 16% 10% 15% 19% 156% 0% 0%
Millet raw
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 Folate +143.5%
Contains more Vitamin B1 +100.5%
Contains more Vitamin B2 +320.3%
Contains more Vitamin B3 +816.5%
Contains more Vitamin B5 +253.3%
Contains more Vitamin B6 +374.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cranberry beans
Cranberry beans
1
:
4
Millet raw
Millet raw
Contains more Water +645.7%
Contains more Protein +18%
Contains more Fats +817.4%
Contains more Carbs +197.8%
Contains more Other +197.2%
Cranberry beans
9% 24% 65%
Protein: 9.34 g
Fats: 0.46 g
Carbs: 24.46 g
Water: 64.65 g
Other: 1.09 g
Millet raw
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 Water +645.7%
Contains more Protein +18%
Contains more Fats +817.4%
Contains more Carbs +197.8%
Contains more Other +197.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cranberry beans
Cranberry beans
1
:
2
Millet raw
Millet raw
Contains less Saturated Fat -83.5%
Contains more Monounsaturated Fat +1832.5%
Contains more Polyunsaturated fat +972.4%
Cranberry beans
33% 11% 56%
Saturated Fat: 0.119 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.199 g
Millet raw
20% 21% 59%
Saturated Fat: 0.723 g
Monounsaturated Fat: 0.773 g
Polyunsaturated fat: 2.134 g
Contains less Saturated Fat -83.5%
Contains more Monounsaturated Fat +1832.5%
Contains more Polyunsaturated fat +972.4%

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 raw
Rich in minerals ok
Lower in price ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sugar Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Cranberry beans Millet raw Opinion
Net carbs 15.86g 64.35g Millet raw
Protein 9.34g 11.02g Millet raw
Fats 0.46g 4.22g Millet raw
Carbs 24.46g 72.85g Millet raw
Calories 136kcal 378kcal Millet raw
Fiber 8.6g 8.5g Cranberry beans
Calcium 50mg 8mg Cranberry beans
Iron 2.09mg 3.01mg Millet raw
Magnesium 50mg 114mg Millet raw
Phosphorus 135mg 285mg Millet raw
Potassium 387mg 195mg Cranberry beans
Sodium 1mg 5mg Cranberry beans
Zinc 1.14mg 1.68mg Millet raw
Copper 0.231mg 0.75mg Millet raw
Manganese 0.37mg 1.632mg Millet raw
Selenium 1.3µg 2.7µg Millet raw
Vitamin E 0.05mg Millet raw
Vitamin B1 0.21mg 0.421mg Millet raw
Vitamin B2 0.069mg 0.29mg Millet raw
Vitamin B3 0.515mg 4.72mg Millet raw
Vitamin B5 0.24mg 0.848mg Millet raw
Vitamin B6 0.081mg 0.384mg Millet raw
Folate 207µg 85µg Cranberry beans
Vitamin K 0.9µg Millet raw
Tryptophan 0.111mg 0.119mg Millet raw
Threonine 0.393mg 0.353mg Cranberry beans
Isoleucine 0.412mg 0.465mg Millet raw
Leucine 0.746mg 1.4mg Millet raw
Lysine 0.641mg 0.212mg Cranberry beans
Methionine 0.14mg 0.221mg Millet raw
Phenylalanine 0.505mg 0.58mg Millet raw
Valine 0.489mg 0.578mg Millet raw
Histidine 0.26mg 0.236mg Cranberry beans
Saturated Fat 0.119g 0.723g Cranberry beans
Monounsaturated Fat 0.04g 0.773g Millet raw
Polyunsaturated fat 0.199g 2.134g Millet raw

Which food is preferable for your diet?

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

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
22%
Cranberry beans
39%
Millet raw
Minerals Daily Need Coverage Score
38%
Cranberry beans
86%
Millet raw

Comparison summary

Which food is richer in minerals?
Millet raw
Millet raw is relatively richer in minerals
Which food is cheaper?
Millet raw
Millet raw is cheaper (difference - $1.8)
Which food is richer in vitamins?
Millet raw
Millet raw is relatively richer in vitamins
Which food contains less Sodium?
Cranberry beans
Cranberry beans contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Cranberry beans
Cranberry beans is lower in Saturated Fat (difference - 0.604g)
Which food is lower in glycemic index?
Cranberry beans
Cranberry beans is lower in glycemic index (difference - 36)
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)

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 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.