Kidney beans vs. Millet — In-Depth Nutrition Comparison

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Significant differences between kidney beans and millet

The amount of folate, fiber, iron, potassium, manganese, vitamin K, copper, and phosphorus in kidney beans is higher than in millet.
Kidney beans covers your daily folate needs 28% more than millet.
Millet has 28 times less vitamin K than kidney beans. Kidney beans has 8.4µg of vitamin K, while millet has 0.3µg.
Millet has a higher glycemic index. The glycemic index of millet is 71, while the glycemic index of kidney beans is 22.

Specific food types used in this comparison are Beans, kidney, all types, mature seeds, cooked, boiled, without salt and Millet, cooked.

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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.

Kidney beans

Millet

Contains more CalciumCalcium	+1066.7%
Contains more PotassiumPotassium	+553.2%
Contains more IronIron	+252.4%
Contains more CopperCopper	+34.2%
Contains more PhosphorusPhosphorus	+38%
Contains less SodiumSodium	-50%
Contains more ManganeseManganese	+58.1%
Contains more SeleniumSelenium	+22.2%

~equal in Magnesium ~44mg

~equal in Zinc ~0.91mg

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.

Kidney beans

Millet

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin EVitamin E	+50%
Contains more Vitamin B1Vitamin B1	+50.9%
Contains more Vitamin B5Vitamin B5	+28.7%
Contains more Vitamin KVitamin K	+2700%
Contains more FolateFolate	+584.2%
Contains more CholineCholine	+172.3%

Contains more Vitamin B2Vitamin B2	+41.4%
Contains more Vitamin B3Vitamin B3	+130.1%

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B6 ~0.108mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Folate	130µg	19µg	28%
Fiber	6.4g	1.3g	20%
Iron	2.22mg	0.63mg	20%
Protein	8.67g	3.51g	10%
Potassium	405mg	62mg	10%
Manganese	0.43mg	0.272mg	7%
Vitamin K	8.4µg	0.3µg	7%
Copper	0.216mg	0.161mg	6%
Phosphorus	138mg	100mg	5%
Vitamin B3	0.578mg	1.33mg	5%
Vitamin B1	0.16mg	0.106mg	5%
Choline	30.5mg	11.2mg	4%
Calcium	35mg	3mg	3%
Polyunsaturated fat	0.278g	0.508g	2%
Vitamin B2	0.058mg	0.082mg	2%
Vitamin C	1.2mg	0mg	1%
Zinc	1mg	0.91mg	1%
Vitamin B6	0.12mg	0.108mg	1%
Vitamin B5	0.22mg	0.171mg	1%
Fats	0.5g	1g	1%
Calories	127kcal	119kcal	0%
Net carbs	16.4g	22.37g	N/A
Carbs	22.8g	23.67g	0%
Magnesium	42mg	44mg	0%
Sugar	0.32g	0.13g	N/A
Sodium	1mg	2mg	0%
Vitamin E	0.03mg	0.02mg	0%
Selenium	1.1µg	0.9µg	0%
Saturated fat	0.073g	0.172g	0%
Monounsaturated fat	0.039g	0.184g	0%
Tryptophan	0.104mg	0.038mg	0%
Threonine	0.319mg	0.113mg	0%
Isoleucine	0.41mg	0.148mg	0%
Leucine	0.736mg	0.446mg	0%
Lysine	0.607mg	0.067mg	0%
Methionine	0.113mg	0.07mg	0%
Phenylalanine	0.511mg	0.185mg	0%
Valine	0.5mg	0.184mg	0%
Histidine	0.238mg	0.075mg	0%