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Cranberry bean vs Millet raw - In-Depth Nutrition Comparison

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Significant differences between Cranberry bean and Millet raw

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

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

Infographic

Cranberry bean 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Cranberry bean
Cranberry bean
7
:
1
Millet raw
Millet raw
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
Cranberry bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 39% 188% 112% 160% 118% 1% 99% 265%
Millet raw
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
Cranberry bean
Cranberry bean
3
:
6
Millet raw
Millet raw
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%
Cranberry bean
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%
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 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cranberry bean
Cranberry bean
3
:
2
Millet raw
Millet raw
Contains more Protein +109%
Contains more Water +42.9%
Contains more Fats +243.1%
Contains more Carbs +21.3%
Equal in Other - 3.24
Cranberry bean
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 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 Protein +109%
Contains more Water +42.9%
Contains more Fats +243.1%
Contains more Carbs +21.3%
Equal in Other - 3.24

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cranberry bean
Cranberry bean
1
:
2
Millet raw
Millet raw
Contains less Saturated Fat -56.3%
Contains more Monounsaturated Fat +629.2%
Contains more Polyunsaturated fat +304.9%
Cranberry bean
33% 11% 56%
Saturated Fat: 0.316 g
Monounsaturated Fat: 0.106 g
Polyunsaturated fat: 0.527 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 -56.3%
Contains more Monounsaturated Fat +629.2%
Contains more Polyunsaturated fat +304.9%

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 raw
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 raw Opinion
Net carbs 35.35g 64.35g Millet raw
Protein 23.03g 11.02g Cranberry bean
Fats 1.23g 4.22g Millet raw
Carbs 60.05g 72.85g Millet raw
Calories 335kcal 378kcal Millet raw
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 raw
Zinc 3.63mg 1.68mg Cranberry bean
Copper 0.794mg 0.75mg Cranberry bean
Vitamin A 2IU 0IU Cranberry bean
Vitamin E 0.05mg Millet raw
Vitamin B1 0.747mg 0.421mg Cranberry bean
Vitamin B2 0.213mg 0.29mg Millet raw
Vitamin B3 1.455mg 4.72mg Millet raw
Vitamin B5 0.748mg 0.848mg Millet raw
Vitamin B6 0.309mg 0.384mg Millet raw
Folate 604µg 85µg Cranberry bean
Vitamin K 0.9µg Millet raw
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
Saturated Fat 0.316g 0.723g Cranberry bean
Monounsaturated Fat 0.106g 0.773g Millet raw
Polyunsaturated fat 0.527g 2.134g Millet raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberry bean 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 show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
69%
Cranberry bean
39%
Millet raw
Minerals Daily Need Coverage Score
122%
Cranberry bean
79%
Millet raw

Comparison summary

Which food contains less Sodium?
Millet raw
Millet raw contains less Sodium (difference - 1mg)
Which food is cheaper?
Millet raw
Millet raw 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 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.