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  6. Navy beans vs. Millet

Navy beans vs. Millet — In-Depth Nutrition Comparison

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Significant differences between navy beans and millet

  • The amount of fiber, folate, iron, manganese, vitamin B1, potassium, calcium, phosphorus, choline, and copper in navy beans is higher than in millet.
  • Navy beans cover your daily fiber needs 37% more than millet.
  • Millet has 23 times less calcium than navy beans. Navy beans have 69mg of calcium, while millet has 3mg.
  • Millet has a higher glycemic index. The glycemic index of millet is 71, while the glycemic index of navy beans is 39.

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

Infographic

Navy beans vs Millet 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 38% 21% 34% 89% 70% 28% 62% 0% 69% 16%
Millet
Millet
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 0.9% 5.5% 24% 54% 25% 43% 0.26% 35% 4.9%
Contains more MagnesiumMagnesium +20.5%
Contains more CalciumCalcium +2200%
Contains more PotassiumPotassium +527.4%
Contains more IronIron +274.6%
Contains more CopperCopper +30.4%
Contains more ZincZinc +13.2%
Contains more PhosphorusPhosphorus +44%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +93.8%
Contains more SeleniumSelenium +222.2%

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 3% 0% 0.2% 0% 59% 15% 12% 16% 32% 0% 1.5% 105% 24%
Millet
Millet
3
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% 0.4% 0% 27% 19% 25% 10% 25% 0% 0.75% 14% 6.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +123.6%
Contains more Vitamin B5Vitamin B5 +55.6%
Contains more Vitamin B6Vitamin B6 +27.8%
Contains more Vitamin KVitamin K +100%
Contains more FolateFolate +636.8%
Contains more CholineCholine +299.1%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin B2Vitamin B2 +24.2%
Contains more Vitamin B3Vitamin B3 +104.9%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Navy beans Millet DV% diff.
Fiber 10.5g 1.3g 37%
Folate 140µg 19µg 30%
Iron 2.36mg 0.63mg 22%
Manganese 0.527mg 0.272mg 11%
Vitamin B1 0.237mg 0.106mg 11%
Potassium 389mg 62mg 10%
Protein 8.23g 3.51g 9%
Calcium 69mg 3mg 7%
Choline 44.7mg 11.2mg 6%
Starch 15.4g 6%
Phosphorus 144mg 100mg 6%
Copper 0.21mg 0.161mg 5%
Vitamin B3 0.649mg 1.33mg 4%
Selenium 2.9µg 0.9µg 4%
Vitamin B5 0.266mg 0.171mg 2%
Magnesium 53mg 44mg 2%
Vitamin B6 0.138mg 0.108mg 2%
Vitamin B2 0.066mg 0.082mg 1%
Calories 140kcal 119kcal 1%
Zinc 1.03mg 0.91mg 1%
Carbs 26.05g 23.67g 1%
Vitamin C 0.9mg 0mg 1%
Fats 0.62g 1g 1%
Net carbs 15.55g 22.37g N/A
Sugar 0.37g 0.13g N/A
Sodium 0mg 2mg 0%
Vitamin E 0.01mg 0.02mg 0%
Vitamin K 0.6µg 0.3µg 0%
Saturated fat 0.098g 0.172g 0%
Monounsaturated fat 0.142g 0.184g 0%
Polyunsaturated fat 0.49g 0.508g 0%
Tryptophan 0.1mg 0.038mg 0%
Threonine 0.289mg 0.113mg 0%
Isoleucine 0.387mg 0.148mg 0%
Leucine 0.7mg 0.446mg 0%
Lysine 0.52mg 0.067mg 0%
Methionine 0.111mg 0.07mg 0%
Phenylalanine 0.471mg 0.185mg 0%
Valine 0.504mg 0.184mg 0%
Histidine 0.206mg 0.075mg 0%
Omega-3 - ALA 0.177g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 26% 64%
Protein: 8.23 g
Fats: 0.62 g
Carbs: 26.05 g
Water: 63.81 g
Other: 1.29 g
Millet
Millet
2
4% 24% 71%
Protein: 3.51 g
Fats: 1 g
Carbs: 23.67 g
Water: 71.41 g
Other: 0.41 g
Contains more ProteinProtein +134.5%
Contains more OtherOther +214.6%
Contains more FatsFats +61.3%
Contains more WaterWater +11.9%
~equal in Carbs ~23.67g

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 19% 67%
Saturated fat: Sat. Fat 0.098 g
Monounsaturated fat: Mono. Fat 0.142 g
Polyunsaturated fat: Poly. Fat 0.49 g
Millet
Millet
2
20% 21% 59%
Saturated fat: Sat. Fat 0.172 g
Monounsaturated fat: Mono. Fat 0.184 g
Polyunsaturated fat: Poly. Fat 0.508 g
Contains less Sat. FatSaturated fat -43%
Contains more Mono. FatMonounsaturated fat +29.6%
~equal in Polyunsaturated fat ~0.508g

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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 beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173746/nutrients
  2. Millet - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168871/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.