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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.
  • Cranberry beans has a lower glycemic index (35) than millet raw (71).

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 15% 34% 78% 77% 31% 58% 0.13% 48% 7.1%
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 CalciumCalcium +525%
Contains more PotassiumPotassium +98.5%
Contains less SodiumSodium -80%
Contains more MagnesiumMagnesium +128%
Contains more IronIron +44%
Contains more CopperCopper +224.7%
Contains more ZincZinc +47.4%
Contains more PhosphorusPhosphorus +111.1%
Contains more ManganeseManganese +341.1%
Contains more SeleniumSelenium +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.
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% 53% 16% 9.7% 14% 19% 0% 0% 155% 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 FolateFolate +143.5%
Contains more Vitamin B1Vitamin B1 +100.5%
Contains more Vitamin B2Vitamin B2 +320.3%
Contains more Vitamin B3Vitamin B3 +816.5%
Contains more Vitamin B5Vitamin B5 +253.3%
Contains more Vitamin B6Vitamin B6 +374.1%
~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 beans Millet raw DV% diff.
Copper 0.231mg 0.75mg 58%
Manganese 0.37mg 1.632mg 55%
Folate 207µg 85µg 31%
Vitamin B3 0.515mg 4.72mg 26%
Vitamin B6 0.081mg 0.384mg 23%
Phosphorus 135mg 285mg 21%
Vitamin B1 0.21mg 0.421mg 18%
Vitamin B2 0.069mg 0.29mg 17%
Carbs 24.46g 72.85g 16%
Magnesium 50mg 114mg 15%
Polyunsaturated fat 0.199g 2.134g 13%
Vitamin B5 0.24mg 0.848mg 12%
Calories 136kcal 378kcal 12%
Iron 2.09mg 3.01mg 12%
Potassium 387mg 195mg 6%
Fats 0.46g 4.22g 6%
Zinc 1.14mg 1.68mg 5%
Calcium 50mg 8mg 4%
Saturated fat 0.119g 0.723g 3%
Selenium 1.3µg 2.7µg 3%
Protein 9.34g 11.02g 3%
Monounsaturated fat 0.04g 0.773g 2%
Vitamin K 0.9µg 1%
Net carbs 15.86g 64.35g N/A
Fiber 8.6g 8.5g 0%
Sodium 1mg 5mg 0%
Vitamin E 0.05mg 0%
Tryptophan 0.111mg 0.119mg 0%
Threonine 0.393mg 0.353mg 0%
Isoleucine 0.412mg 0.465mg 0%
Leucine 0.746mg 1.4mg 0%
Lysine 0.641mg 0.212mg 0%
Methionine 0.14mg 0.221mg 0%
Phenylalanine 0.505mg 0.58mg 0%
Valine 0.489mg 0.578mg 0%
Histidine 0.26mg 0.236mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 24% 65%
Protein: 9.34 g
Fats: 0.46 g
Carbs: 24.46 g
Water: 64.65 g
Other: 1.09 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 WaterWater +645.7%
Contains more ProteinProtein +18%
Contains more FatsFats +817.4%
Contains more CarbsCarbs +197.8%
Contains more OtherOther +197.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated fat: Sat. Fat 0.119 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.199 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 -83.5%
Contains more Mono. FatMonounsaturated fat +1832.5%
Contains more Poly. FatPolyunsaturated fat +972.4%

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.