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  6. Kidney beans raw vs. Millet flour

Kidney beans raw vs. Millet flour — In-Depth Nutrition Comparison

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The main differences between kidney beans raw and millet flour

  • Kidney beans raw is richer in folate, fiber, iron, copper, potassium, phosphorus, vitamin K, and calcium, yet millet flour is richer in selenium and vitamin B3.
  • Daily need coverage for folate for kidney beans raw is 88% higher.
  • Kidney beans raw contains 24 times more vitamin K than millet flour. Kidney beans raw contains 19µg of vitamin K, while millet flour contains 0.8µg.
  • Kidney beans raw has a lower glycemic index than millet flour.

Food types used in this article are Beans, kidney, all types, mature seeds, raw and Millet flour.

Infographic

Kidney beans raw vs Millet flour infographic
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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 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 17%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 85% 4.2% 20% 148% 178% 72% 122% 0.52% 131% 178%
Contains more MagnesiumMagnesium +17.6%
Contains more CalciumCalcium +921.4%
Contains more PotassiumPotassium +527.7%
Contains more IronIron +108.1%
Contains more CopperCopper +79.1%
Contains more PhosphorusPhosphorus +42.8%
Contains less SodiumSodium -83.3%
Contains more SeleniumSelenium +921.9%
~equal in Zinc ~2.63mg
~equal in Manganese ~1.002mg

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 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 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% 2.2% 0% 103% 17% 113% 76% 86% 0% 2% 32% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin B1Vitamin B1 +28.1%
Contains more Vitamin B2Vitamin B2 +200%
Contains more Vitamin KVitamin K +2275%
Contains more FolateFolate +838.1%
Contains more Vitamin B3Vitamin B3 +192.2%
Contains more Vitamin B5Vitamin B5 +62.4%
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Vitamin B6 ~0.372mg
~equal in Vitamin B12 ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Kidney beans raw Millet flour DV% diff.
Folate 394µg 42µg 88%
Fiber 24.9g 3.5g 86%
Selenium 3.2µg 32.7µg 54%
Iron 8.2mg 3.94mg 53%
Copper 0.958mg 0.535mg 47%
Potassium 1406mg 224mg 35%
Starch 69.88g 29%
Protein 23.58g 10.75g 26%
Vitamin B3 2.06mg 6.02mg 25%
Phosphorus 407mg 285mg 17%
Vitamin K 19µg 0.8µg 15%
Polyunsaturated fat 0.457g 2.618g 14%
Calcium 143mg 14mg 13%
Vitamin B2 0.219mg 0.073mg 11%
Vitamin B5 0.78mg 1.267mg 10%
Vitamin B1 0.529mg 0.413mg 10%
Magnesium 140mg 119mg 5%
Carbs 60.01g 75.12g 5%
Vitamin C 4.5mg 0mg 5%
Fats 0.83g 4.25g 5%
Monounsaturated fat 0.064g 0.924g 2%
Saturated fat 0.12g 0.536g 2%
Vitamin B6 0.397mg 0.372mg 2%
Calories 333kcal 382kcal 2%
Manganese 1.021mg 1.002mg 1%
Vitamin E 0.22mg 0.11mg 1%
Sodium 24mg 4mg 1%
Zinc 2.79mg 2.63mg 1%
Net carbs 35.11g 71.62g N/A
Sugar 2.23g 1.66g N/A
Trans fat 0g 0.002g N/A
Tryptophan 0.279mg 0.17mg 0%
Threonine 0.992mg 0.354mg 0%
Isoleucine 1.041mg 0.473mg 0%
Leucine 1.882mg 1.537mg 0%
Lysine 1.618mg 0.144mg 0%
Methionine 0.355mg 0.319mg 0%
Phenylalanine 1.275mg 0.675mg 0%
Valine 1.233mg 0.584mg 0%
Histidine 0.656mg 0.257mg 0%
Omega-3 - ALA 0.044g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 2.549g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 g
11% 4% 75% 9%
Protein: 10.75 g
Fats: 4.25 g
Carbs: 75.12 g
Water: 8.67 g
Other: 1.21 g
Contains more ProteinProtein +119.3%
Contains more WaterWater +35.5%
Contains more OtherOther +216.5%
Contains more FatsFats +412%
Contains more CarbsCarbs +25.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 10% 71%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 g
13% 23% 64%
Saturated fat: Sat. Fat 0.536 g
Monounsaturated fat: Mono. Fat 0.924 g
Polyunsaturated fat: Poly. Fat 2.618 g
Contains less Sat. FatSaturated fat -77.6%
Contains more Mono. FatMonounsaturated fat +1343.8%
Contains more Poly. FatPolyunsaturated fat +472.9%

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. Kidney beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/nutrients
  2. Millet flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172023/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.