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  6. Navy bean raw vs. Millet raw

Navy bean raw vs. Millet raw — In-Depth Nutrition Comparison

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What are the differences between navy bean raw and millet raw?

  • Navy bean raw is higher in vitamin C and folate, yet millet raw is higher in manganese, copper, phosphorus, vitamin B3, vitamin B6, iron, zinc, and vitamin B2.
  • Millet raw's daily need coverage for manganese is 53% more.
  • The glycemic index of navy bean raw is lower.

We used Beans, navy, mature seeds, sprouted, raw and Millet, raw types in this article.

Infographic

Navy bean raw vs Millet raw 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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
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 CalciumCalcium +87.5%
Contains more PotassiumPotassium +57.4%
Contains more MagnesiumMagnesium +12.9%
Contains more IronIron +56%
Contains more CopperCopper +110.7%
Contains more ZincZinc +88.8%
Contains more PhosphorusPhosphorus +185%
Contains less SodiumSodium -61.5%
Contains more ManganeseManganese +300%
Contains more SeleniumSelenium +350%

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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 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 FolateFolate +55.3%
Contains more Vitamin B2Vitamin B2 +34.9%
Contains more Vitamin B3Vitamin B3 +286.9%
Contains more Vitamin B6Vitamin B6 +101%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.421mg
~equal in Vitamin B5 ~0.848mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Navy bean raw Millet raw DV% diff.
Manganese 0.408mg 1.632mg 53%
Copper 0.356mg 0.75mg 44%
Fiber 8.5g 34%
Phosphorus 100mg 285mg 26%
Vitamin B3 1.22mg 4.72mg 22%
Vitamin C 18.8mg 0mg 21%
Carbs 13.05g 72.85g 20%
Calories 67kcal 378kcal 16%
Vitamin B6 0.191mg 0.384mg 15%
Iron 1.93mg 3.01mg 14%
Folate 132µg 85µg 12%
Polyunsaturated fat 0.407g 2.134g 12%
Protein 6.15g 11.02g 10%
Zinc 0.89mg 1.68mg 7%
Vitamin B2 0.215mg 0.29mg 6%
Fats 0.7g 4.22g 5%
Selenium 0.6µg 2.7µg 4%
Saturated fat 0.085g 0.723g 3%
Vitamin B1 0.39mg 0.421mg 3%
Magnesium 101mg 114mg 3%
Potassium 307mg 195mg 3%
Monounsaturated fat 0.052g 0.773g 2%
Vitamin K 0.9µg 1%
Calcium 15mg 8mg 1%
Net carbs 13.05g 64.35g N/A
Sodium 13mg 5mg 0%
Vitamin E 0.05mg 0%
Vitamin B5 0.825mg 0.848mg 0%
Tryptophan 0.064mg 0.119mg 0%
Threonine 0.258mg 0.353mg 0%
Isoleucine 0.273mg 0.465mg 0%
Leucine 0.442mg 1.4mg 0%
Lysine 0.35mg 0.212mg 0%
Methionine 0.064mg 0.221mg 0%
Phenylalanine 0.31mg 0.58mg 0%
Valine 0.316mg 0.578mg 0%
Histidine 0.172mg 0.236mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 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 WaterWater +812.9%
Contains more ProteinProtein +79.2%
Contains more FatsFats +502.9%
Contains more CarbsCarbs +458.2%
Contains more OtherOther +241.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 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 -88.2%
Contains more Mono. FatMonounsaturated fat +1386.5%
Contains more Poly. FatPolyunsaturated fat +424.3%

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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.