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  6. Millet flour vs. Beans

Millet flour vs. Beans — In-Depth Nutrition Comparison

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What are the main differences between millet flour and beans?

  • Millet flour is richer in selenium, iron, copper, vitamin B3, phosphorus, vitamin B1, magnesium, vitamin B6, and zinc, while beans are higher in fiber.
  • Millet flour's daily need coverage for selenium is 51% higher.
  • Beans have 14 times less vitamin B3 than millet flour. Millet flour has 6.02mg of vitamin B3, while beans have 0.43mg.
  • Millet flour has a higher glycemic index (70) than beans (33).

We used Millet flour and Beans, baked, canned, no salt added types in this comparison.

Infographic

Millet flour vs Beans 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 85% 4.2% 20% 148% 178% 72% 122% 0.52% 131% 178%
Beans
Beans
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
Contains more MagnesiumMagnesium +271.9%
Contains more IronIron +1258.6%
Contains more CopperCopper +159.7%
Contains more ZincZinc +87.9%
Contains more PhosphorusPhosphorus +174%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +626.7%
Contains more CalciumCalcium +257.1%
Contains more PotassiumPotassium +32.1%
Contains less SodiumSodium -75%

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 0% 0% 2.2% 0% 103% 17% 113% 76% 86% 0% 2% 32% 0%
Beans
Beans
4
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 10% 1.7% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
Contains more Vitamin B1Vitamin B1 +175.3%
Contains more Vitamin B2Vitamin B2 +21.7%
Contains more Vitamin B3Vitamin B3 +1300%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +186.2%
Contains more FolateFolate +75%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +36.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0.8µg

All nutrients comparison - raw data values

Nutrient Millet flour Beans DV% diff.
Selenium 32.7µg 4.5µg 51%
Iron 3.94mg 0.29mg 46%
Manganese 1.002mg 44%
Copper 0.535mg 0.206mg 37%
Vitamin B3 6.02mg 0.43mg 35%
Starch 69.88g 29%
Phosphorus 285mg 104mg 26%
Vitamin B5 1.267mg 25%
Vitamin B1 0.413mg 0.15mg 22%
Magnesium 119mg 32mg 21%
Vitamin B6 0.372mg 0.13mg 19%
Carbs 75.12g 20.49g 18%
Polyunsaturated fat 2.618g 0.172g 16%
Calories 382kcal 105kcal 14%
Protein 10.75g 4.8g 12%
Zinc 2.63mg 1.4mg 11%
Fiber 3.5g 5.5g 8%
Fats 4.25g 0.4g 6%
Choline 30.8mg 6%
Folate 42µg 24µg 5%
Calcium 14mg 50mg 4%
Vitamin C 0mg 3.1mg 3%
Potassium 224mg 296mg 2%
Monounsaturated fat 0.924g 0.035g 2%
Saturated fat 0.536g 0.103g 2%
Vitamin B2 0.073mg 0.06mg 1%
Vitamin A 5µg 1%
Net carbs 71.62g 14.99g N/A
Sugar 1.66g 7.78g N/A
Sodium 4mg 1mg 0%
Vitamin E 0.11mg 0.15mg 0%
Vitamin K 0.8µg 0.8µg 0%
Trans fat 0.002g 0g N/A
Tryptophan 0.17mg 0%
Threonine 0.354mg 0%
Isoleucine 0.473mg 0%
Leucine 1.537mg 0%
Lysine 0.144mg 0%
Methionine 0.319mg 0%
Phenylalanine 0.675mg 0%
Valine 0.584mg 0%
Histidine 0.257mg 0%
Omega-3 - ALA 0.044g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 2.549g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 4% 75% 9%
Protein: 10.75 g
Fats: 4.25 g
Carbs: 75.12 g
Water: 8.67 g
Other: 1.21 g
Beans
Beans
2
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Contains more ProteinProtein +124%
Contains more FatsFats +962.5%
Contains more CarbsCarbs +266.6%
Contains more WaterWater +737.4%
Contains more OtherOther +41.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 23% 64%
Saturated fat: Sat. Fat 0.536 g
Monounsaturated fat: Mono. Fat 0.924 g
Polyunsaturated fat: Poly. Fat 2.618 g
Beans
Beans
1
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
Contains more Mono. FatMonounsaturated fat +2540%
Contains more Poly. FatPolyunsaturated fat +1422.1%
Contains less Sat. FatSaturated fat -80.8%

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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. Millet flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172023/nutrients
  2. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.