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Kidney bean vs Millet - In-Depth Nutrition Comparison

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How are Kidney bean and Millet different?

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

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

Infographic

Kidney bean vs Millet 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" 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
:
3
Millet
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

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
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 Opinion
Net carbs 35.11g 64.35g Millet
Protein 23.58g 11.02g Kidney bean
Fats 0.83g 4.22g Millet
Carbs 60.01g 72.85g Millet
Calories 333kcal 378kcal Millet
Starch g g
Fructose g g
Sugar 2.23g g Millet
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
Zinc 2.79mg 1.68mg Kidney bean
Copper 0.958mg 0.75mg Kidney bean
Vitamin A 0IU 0IU
Vitamin E 0.22mg 0.05mg Kidney bean
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 4.5mg 0mg Kidney bean
Vitamin B1 0.529mg 0.421mg Kidney bean
Vitamin B2 0.219mg 0.29mg Millet
Vitamin B3 2.06mg 4.72mg Millet
Vitamin B5 0.78mg 0.848mg Millet
Vitamin B6 0.397mg 0.384mg Kidney bean
Folate 394µg 85µg Kidney bean
Vitamin B12 0µg 0µg
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
Cholesterol 0mg 0mg
Trans Fat 0g g Millet
Saturated Fat 0.12g 0.723g Kidney bean
Monounsaturated Fat 0.064g 0.773g Millet
Polyunsaturated fat 0.457g 2.134g Millet

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kidney bean Millet
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
60
Kidney bean
39
Millet
Mineral Summary Score
143
Kidney bean
79
Millet

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
141%
Kidney bean
66%
Millet
Carbohydrates
60%
Kidney bean
73%
Millet
Fats
4%
Kidney bean
19%
Millet

Comparison summary

Which food is lower in Sugar?
Millet
Millet is lower in Sugar (difference - 2.23g)
Which food contains less Sodium?
Millet
Millet contains less Sodium (difference - 19mg)
Which food is cheaper?
Millet
Millet 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 - 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.