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Kidney bean vs Millet raw - In-Depth Nutrition Comparison

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How are Kidney bean and Millet raw different?

  • Kidney bean is richer in Folate, Fiber, Iron, Potassium, Copper, Phosphorus, Vitamin K, and Calcium, while Millet raw is higher in Manganese, and Vitamin B3.
  • Kidney bean covers your daily need of Folate 77% more than Millet raw.
  • Kidney bean contains 21 times more Vitamin K than Millet raw. Kidney bean contains 19µg of Vitamin K, while Millet raw contains 0.9µg.

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

Infographic

Kidney 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
Contains more Calcium +1687.5%
Contains more Iron +172.4%
Contains more Magnesium +22.8%
Contains more Phosphorus +42.8%
Contains more Potassium +621%
Contains more Zinc +66.1%
Contains more Copper +27.7%
Contains less Sodium -79.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 43% 308% 100% 175% 125% 4% 77% 320%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 113% 82% 123% 18% 1% 46% 250%
Contains more Calcium +1687.5%
Contains more Iron +172.4%
Contains more Magnesium +22.8%
Contains more Phosphorus +42.8%
Contains more Potassium +621%
Contains more Zinc +66.1%
Contains more Copper +27.7%
Contains less Sodium -79.2%

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
:
Contains more Vitamin E +340%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +25.7%
Contains more Folate +363.5%
Contains more Vitamin K +2011.1%
Contains more Vitamin B2 +32.4%
Contains more Vitamin B3 +129.1%
Equal in Vitamin B5 - 0.848
Equal in Vitamin B6 - 0.384
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 15% 133% 51% 39% 47% 92% 296% 0% 48%
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 E +340%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +25.7%
Contains more Folate +363.5%
Contains more Vitamin K +2011.1%
Contains more Vitamin B2 +32.4%
Contains more Vitamin B3 +129.1%
Equal in Vitamin B5 - 0.848
Equal in Vitamin B6 - 0.384

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +114%
Contains more Water +35.5%
Contains more Other +18.2%
Contains more Fats +408.4%
Contains more Carbs +21.4%
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 Protein +114%
Contains more Water +35.5%
Contains more Other +18.2%
Contains more Fats +408.4%
Contains more Carbs +21.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -83.4%
Contains more Monounsaturated Fat +1107.8%
Contains more Polyunsaturated fat +367%
19% 10% 71%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.457 g
20% 21% 59%
Saturated Fat: 0.723 g
Monounsaturated Fat: 0.773 g
Polyunsaturated fat: 2.134 g
Contains less Saturated Fat -83.4%
Contains more Monounsaturated Fat +1107.8%
Contains more Polyunsaturated fat +367%

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.
Kidney bean Millet raw
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Kidney bean Millet raw Opinion
Net carbs 35.11g 64.35g Millet raw
Protein 23.58g 11.02g Kidney bean
Fats 0.83g 4.22g Millet raw
Carbs 60.01g 72.85g Millet raw
Calories 333kcal 378kcal Millet raw
Sugar 2.23g Millet raw
Fiber 24.9g 8.5g Kidney bean
Calcium 143mg 8mg Kidney bean
Iron 8.2mg 3.01mg Kidney bean
Magnesium 140mg 114mg Kidney bean
Phosphorus 407mg 285mg Kidney bean
Potassium 1406mg 195mg Kidney bean
Sodium 24mg 5mg Millet raw
Zinc 2.79mg 1.68mg Kidney bean
Copper 0.958mg 0.75mg Kidney bean
Vitamin E 0.22mg 0.05mg Kidney bean
Vitamin C 4.5mg 0mg Kidney bean
Vitamin B1 0.529mg 0.421mg Kidney bean
Vitamin B2 0.219mg 0.29mg Millet raw
Vitamin B3 2.06mg 4.72mg Millet raw
Vitamin B5 0.78mg 0.848mg Millet raw
Vitamin B6 0.397mg 0.384mg Kidney bean
Folate 394µg 85µg Kidney bean
Vitamin K 19µg 0.9µg Kidney bean
Tryptophan 0.279mg 0.119mg Kidney bean
Threonine 0.992mg 0.353mg Kidney bean
Isoleucine 1.041mg 0.465mg Kidney bean
Leucine 1.882mg 1.4mg Kidney bean
Lysine 1.618mg 0.212mg Kidney bean
Methionine 0.355mg 0.221mg Kidney bean
Phenylalanine 1.275mg 0.58mg Kidney bean
Valine 1.233mg 0.578mg Kidney bean
Histidine 0.656mg 0.236mg Kidney bean
Saturated Fat 0.12g 0.723g Kidney bean
Monounsaturated Fat 0.064g 0.773g Millet raw
Polyunsaturated fat 0.457g 2.134g Millet raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kidney 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
60%
Kidney bean
39%
Millet raw
Minerals Daily Need Coverage Score
143%
Kidney bean
79%
Millet raw

Comparison summary

Which food is lower in Sugar?
Millet raw
Millet raw is lower in Sugar (difference - 2.23g)
Which food contains less Sodium?
Millet raw
Millet raw contains less Sodium (difference - 19mg)
Which food is cheaper?
Millet raw
Millet raw is cheaper (difference - $0.6)
Which food is lower in Saturated Fat?
Kidney bean
Kidney bean is lower in Saturated Fat (difference - 0.603g)
Which food is lower in glycemic index?
Kidney bean
Kidney bean is lower in glycemic index (difference - 49)
Which food is richer in minerals?
Kidney bean
Kidney bean is relatively richer in minerals
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. Kidney bean - 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.