Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Kidney beans raw
  5. Compare
  6. Kidney beans raw vs. Millet raw

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

Compare

How are kidney beans raw and millet raw different?

  • Kidney beans raw is richer in folate, fiber, iron, potassium, copper, phosphorus, vitamin K, and calcium, while millet raw is higher in manganese and vitamin B3.
  • Kidney beans raw covers your daily need for folate, 77% more than millet raw.
  • Kidney beans raw contains 21 times more vitamin K than millet raw. Kidney beans raw contains 19µg of vitamin K, while millet raw contains 0.9µg.
  • Millet raw has a higher glycemic index (71) than kidney beans raw (22).

Beans, kidney, all types, mature seeds, raw and Millet, raw types were used in this article.

Infographic

Kidney beans raw 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 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 81% 2.4% 17% 113% 250% 46% 122% 0.65% 213% 15%
Contains more MagnesiumMagnesium +22.8%
Contains more CalciumCalcium +1687.5%
Contains more PotassiumPotassium +621%
Contains more IronIron +172.4%
Contains more CopperCopper +27.7%
Contains more ZincZinc +66.1%
Contains more PhosphorusPhosphorus +42.8%
Contains more SeleniumSelenium +18.5%
Contains less SodiumSodium -79.2%
Contains more ManganeseManganese +59.8%

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% 1% 0% 105% 67% 89% 51% 89% 0% 2.3% 64% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +340%
Contains more Vitamin B1Vitamin B1 +25.7%
Contains more Vitamin KVitamin K +2011.1%
Contains more FolateFolate +363.5%
Contains more Vitamin B2Vitamin B2 +32.4%
Contains more Vitamin B3Vitamin B3 +129.1%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.848mg
~equal in Vitamin B6 ~0.384mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Kidney beans raw Millet raw DV% diff.
Folate 394µg 85µg 77%
Fiber 24.9g 8.5g 66%
Iron 8.2mg 3.01mg 65%
Potassium 1406mg 195mg 36%
Manganese 1.021mg 1.632mg 27%
Protein 23.58g 11.02g 25%
Copper 0.958mg 0.75mg 23%
Vitamin B3 2.06mg 4.72mg 17%
Phosphorus 407mg 285mg 17%
Vitamin K 19µg 0.9µg 15%
Calcium 143mg 8mg 14%
Polyunsaturated fat 0.457g 2.134g 11%
Zinc 2.79mg 1.68mg 10%
Vitamin B1 0.529mg 0.421mg 9%
Magnesium 140mg 114mg 6%
Vitamin B2 0.219mg 0.29mg 5%
Vitamin C 4.5mg 0mg 5%
Fats 0.83g 4.22g 5%
Carbs 60.01g 72.85g 4%
Saturated fat 0.12g 0.723g 3%
Monounsaturated fat 0.064g 0.773g 2%
Calories 333kcal 378kcal 2%
Vitamin B5 0.78mg 0.848mg 1%
Vitamin B6 0.397mg 0.384mg 1%
Selenium 3.2µg 2.7µg 1%
Vitamin E 0.22mg 0.05mg 1%
Sodium 24mg 5mg 1%
Net carbs 35.11g 64.35g N/A
Sugar 2.23g N/A
Tryptophan 0.279mg 0.119mg 0%
Threonine 0.992mg 0.353mg 0%
Isoleucine 1.041mg 0.465mg 0%
Leucine 1.882mg 1.4mg 0%
Lysine 1.618mg 0.212mg 0%
Methionine 0.355mg 0.221mg 0%
Phenylalanine 1.275mg 0.58mg 0%
Valine 1.233mg 0.578mg 0%
Histidine 0.656mg 0.236mg 0%

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% 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 ProteinProtein +114%
Contains more WaterWater +35.5%
Contains more OtherOther +18.2%
Contains more FatsFats +408.4%
Contains more CarbsCarbs +21.4%

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
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 -83.4%
Contains more Mono. FatMonounsaturated fat +1107.8%
Contains more Poly. FatPolyunsaturated fat +367%

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 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.