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  6. Navy beans vs. Millet raw

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

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How are Navy beans and Millet raw different?

  • Navy beans is higher in Folate, however, Millet raw is richer in Copper, Manganese, Vitamin B3, Phosphorus, Vitamin B6, Vitamin B2, Vitamin B1, Magnesium, and Vitamin B5.
  • Daily need coverage for Copper from Millet raw is 60% higher.
  • Navy beans contains 2 times more Folate than Millet raw. While Navy beans contains 140µg of Folate, Millet raw contains only 85µg.

Beans, navy, mature seeds, cooked, boiled, without salt and Millet, raw are the varieties used in this article.

Infographic

Navy beans 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Navy beans
Navy beans
4
:
6
Millet raw
Millet raw
Contains more Calcium +762.5%
Contains more Potassium +99.5%
Contains less Sodium -100%
Contains more Iron +27.5%
Contains more Magnesium +115.1%
Contains more Phosphorus +97.9%
Contains more Zinc +63.1%
Contains more Copper +257.1%
Contains more Manganese +209.7%
Equal in Selenium - 2.7
Navy beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 21% 89% 38% 62% 35% 0% 29% 70% 69% 16%
Millet raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 113% 82% 123% 18% 1% 46% 250% 213% 15%
Contains more Calcium +762.5%
Contains more Potassium +99.5%
Contains less Sodium -100%
Contains more Iron +27.5%
Contains more Magnesium +115.1%
Contains more Phosphorus +97.9%
Contains more Zinc +63.1%
Contains more Copper +257.1%
Contains more Manganese +209.7%
Equal in Selenium - 2.7

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.
Navy beans
Navy beans
2
:
7
Millet raw
Millet raw
Contains more Vitamin C +∞%
Contains more Folate +64.7%
Contains more Vitamin E +400%
Contains more Vitamin B1 +77.6%
Contains more Vitamin B2 +339.4%
Contains more Vitamin B3 +627.3%
Contains more Vitamin B5 +218.8%
Contains more Vitamin B6 +178.3%
Contains more Vitamin K +50%
Navy beans
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% 3% 60% 16% 13% 16% 32% 105% 0% 2%
Millet raw
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 C +∞%
Contains more Folate +64.7%
Contains more Vitamin E +400%
Contains more Vitamin B1 +77.6%
Contains more Vitamin B2 +339.4%
Contains more Vitamin B3 +627.3%
Contains more Vitamin B5 +218.8%
Contains more Vitamin B6 +178.3%
Contains more Vitamin K +50%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Navy beans
Navy beans
1
:
4
Millet raw
Millet raw
Contains more Water +636%
Contains more Protein +33.9%
Contains more Fats +580.6%
Contains more Carbs +179.7%
Contains more Other +151.2%
Navy beans
8% 26% 64%
Protein: 8.23 g
Fats: 0.62 g
Carbs: 26.05 g
Water: 63.81 g
Other: 1.29 g
Millet raw
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 Water +636%
Contains more Protein +33.9%
Contains more Fats +580.6%
Contains more Carbs +179.7%
Contains more Other +151.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Navy beans
Navy beans
1
:
2
Millet raw
Millet raw
Contains less Saturated Fat -86.4%
Contains more Monounsaturated Fat +444.4%
Contains more Polyunsaturated fat +335.5%
Navy beans
13% 19% 67%
Saturated Fat: 0.098 g
Monounsaturated Fat: 0.142 g
Polyunsaturated fat: 0.49 g
Millet raw
20% 21% 59%
Saturated Fat: 0.723 g
Monounsaturated Fat: 0.773 g
Polyunsaturated fat: 2.134 g
Contains less Saturated Fat -86.4%
Contains more Monounsaturated Fat +444.4%
Contains more Polyunsaturated fat +335.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Navy beans Millet raw
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Navy beans Millet raw Opinion
Net carbs 15.55g 64.35g Millet raw
Protein 8.23g 11.02g Millet raw
Fats 0.62g 4.22g Millet raw
Carbs 26.05g 72.85g Millet raw
Calories 140kcal 378kcal Millet raw
Starch 15.4g Navy beans
Sugar 0.37g Millet raw
Fiber 10.5g 8.5g Navy beans
Calcium 69mg 8mg Navy beans
Iron 2.36mg 3.01mg Millet raw
Magnesium 53mg 114mg Millet raw
Phosphorus 144mg 285mg Millet raw
Potassium 389mg 195mg Navy beans
Sodium 0mg 5mg Navy beans
Zinc 1.03mg 1.68mg Millet raw
Copper 0.21mg 0.75mg Millet raw
Manganese 0.527mg 1.632mg Millet raw
Selenium 2.9µg 2.7µg Navy beans
Vitamin E 0.01mg 0.05mg Millet raw
Vitamin C 0.9mg 0mg Navy beans
Vitamin B1 0.237mg 0.421mg Millet raw
Vitamin B2 0.066mg 0.29mg Millet raw
Vitamin B3 0.649mg 4.72mg Millet raw
Vitamin B5 0.266mg 0.848mg Millet raw
Vitamin B6 0.138mg 0.384mg Millet raw
Folate 140µg 85µg Navy beans
Vitamin K 0.6µg 0.9µg Millet raw
Tryptophan 0.1mg 0.119mg Millet raw
Threonine 0.289mg 0.353mg Millet raw
Isoleucine 0.387mg 0.465mg Millet raw
Leucine 0.7mg 1.4mg Millet raw
Lysine 0.52mg 0.212mg Navy beans
Methionine 0.111mg 0.221mg Millet raw
Phenylalanine 0.471mg 0.58mg Millet raw
Valine 0.504mg 0.578mg Millet raw
Histidine 0.206mg 0.236mg Millet raw
Saturated Fat 0.098g 0.723g Navy beans
Monounsaturated Fat 0.142g 0.773g Millet raw
Polyunsaturated fat 0.49g 2.134g Millet raw
Omega-3 - ALA 0.177g Navy beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Navy beans 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 indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
20%
Navy beans
39%
Millet raw
Minerals Daily Need Coverage Score
43%
Navy beans
86%
Millet raw

Comparison summary

Which food contains less Sodium?
Navy beans
Navy beans contains less Sodium (difference - 5mg)
Which food is lower in Cholesterol?
Navy beans
Navy beans is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Navy beans
Navy beans is lower in Saturated Fat (difference - 0.625g)
Which food is lower in glycemic index?
Navy beans
Navy beans is lower in glycemic index (difference - 32)
Which food is lower in Sugar?
Millet raw
Millet raw is lower in Sugar (difference - 0.37g)
Which food is cheaper?
Millet raw
Millet raw is cheaper (difference - $0.7)
Which food is richer in minerals?
Millet raw
Millet raw is relatively richer in minerals
Which food is richer in vitamins?
Millet raw
Millet raw is relatively richer in vitamins

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 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.