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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 are 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 for millet raw is 60% higher.
  • Navy beans contain 2 times more folate than millet raw. While navy beans contain 140µg of folate, millet raw contains only 85µg.
  • Navy beans have a lower glycemic index (39) than millet raw (71).

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.
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%
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 +762.5%
Contains more PotassiumPotassium +99.5%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +115.1%
Contains more IronIron +27.5%
Contains more CopperCopper +257.1%
Contains more ZincZinc +63.1%
Contains more PhosphorusPhosphorus +97.9%
Contains more ManganeseManganese +209.7%
~equal in Selenium ~2.7µg

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%
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 +64.7%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +400%
Contains more Vitamin B1Vitamin B1 +77.6%
Contains more Vitamin B2Vitamin B2 +339.4%
Contains more Vitamin B3Vitamin B3 +627.3%
Contains more Vitamin B5Vitamin B5 +218.8%
Contains more Vitamin B6Vitamin B6 +178.3%
Contains more Vitamin KVitamin K +50%
~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 raw DV% diff.
Copper 0.21mg 0.75mg 60%
Manganese 0.527mg 1.632mg 48%
Vitamin B3 0.649mg 4.72mg 25%
Phosphorus 144mg 285mg 20%
Vitamin B6 0.138mg 0.384mg 19%
Vitamin B2 0.066mg 0.29mg 17%
Carbs 26.05g 72.85g 16%
Vitamin B1 0.237mg 0.421mg 15%
Magnesium 53mg 114mg 15%
Folate 140µg 85µg 14%
Vitamin B5 0.266mg 0.848mg 12%
Calories 140kcal 378kcal 12%
Polyunsaturated fat 0.49g 2.134g 11%
Fiber 10.5g 8.5g 8%
Choline 44.7mg 8%
Iron 2.36mg 3.01mg 8%
Potassium 389mg 195mg 6%
Zinc 1.03mg 1.68mg 6%
Calcium 69mg 8mg 6%
Fats 0.62g 4.22g 6%
Protein 8.23g 11.02g 6%
Starch 15.4g 6%
Saturated fat 0.098g 0.723g 3%
Monounsaturated fat 0.142g 0.773g 2%
Vitamin C 0.9mg 0mg 1%
Net carbs 15.55g 64.35g N/A
Sugar 0.37g N/A
Sodium 0mg 5mg 0%
Vitamin E 0.01mg 0.05mg 0%
Selenium 2.9µg 2.7µg 0%
Vitamin K 0.6µg 0.9µg 0%
Tryptophan 0.1mg 0.119mg 0%
Threonine 0.289mg 0.353mg 0%
Isoleucine 0.387mg 0.465mg 0%
Leucine 0.7mg 1.4mg 0%
Lysine 0.52mg 0.212mg 0%
Methionine 0.111mg 0.221mg 0%
Phenylalanine 0.471mg 0.58mg 0%
Valine 0.504mg 0.578mg 0%
Histidine 0.206mg 0.236mg 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
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 +636%
Contains more ProteinProtein +33.9%
Contains more FatsFats +580.6%
Contains more CarbsCarbs +179.7%
Contains more OtherOther +151.2%

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
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 -86.4%
Contains more Mono. FatMonounsaturated fat +444.4%
Contains more Poly. FatPolyunsaturated fat +335.5%

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.