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.
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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.
| 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10.75 g
Fats:
4.25 g
Carbs:
75.12 g
Water:
8.67 g
Other:
1.21 g
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
Saturated fat:
Sat. Fat
0.536 g
Monounsaturated fat:
Mono. Fat
0.924 g
Polyunsaturated fat:
Poly. Fat
2.618 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
33%
11%
Minerals Daily Need Coverage Score
94%
25%
Comparison summary
Which food is lower in Cholesterol?
Millet flour is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Millet flour is lower in Sugar (difference - 6.12g)
Which food is cheaper?
Millet flour is cheaper (difference - $1.5)
Which food is richer in minerals?
Millet flour is relatively richer in minerals
Which food contains less Sodium?
Beans contains less Sodium (difference - 3mg)
Which food is lower in Saturated fat?
Beans is lower in Saturated fat (difference - 0.433g)
Which food is lower in glycemic index?
Beans is lower in glycemic index (difference - 37)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.