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  6. Millet flour vs. Bean

Millet flour vs. Bean — In-Depth Nutrition Comparison

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What are the main differences between Millet flour and Bean?

  • Millet flour is richer in Selenium, Iron, Copper, Vitamin B3, Phosphorus, Vitamin B1, Magnesium, Vitamin B6, and Zinc, while Bean is higher in Fiber.
  • Millet flour's daily need coverage for Selenium is 51% higher.
  • Bean has 14 times less Vitamin B3 than Millet flour. Millet flour has 6.02mg of Vitamin B3, while Bean has 0.43mg.

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

Infographic

Millet flour vs Bean 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.
Millet flour
Millet flour
7
:
3
Bean
Bean
Contains more Iron +1258.6%
Contains more Magnesium +271.9%
Contains more Phosphorus +174%
Contains more Zinc +87.9%
Contains more Copper +159.7%
Contains more Selenium +626.7%
Contains more Calcium +257.1%
Contains more Potassium +32.1%
Contains less Sodium -75%
Millet flour
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 148% 85% 123% 20% 1% 72% 179% 131% 179%
Bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 11% 23% 45% 27% 1% 39% 69% 0% 25%
Contains more Iron +1258.6%
Contains more Magnesium +271.9%
Contains more Phosphorus +174%
Contains more Zinc +87.9%
Contains more Copper +159.7%
Contains more Selenium +626.7%
Contains more Calcium +257.1%
Contains more Potassium +32.1%
Contains less Sodium -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.
Millet flour
Millet flour
6
:
5
Bean
Bean
Contains more Vitamin B1 +175.3%
Contains more Vitamin B2 +21.7%
Contains more Vitamin B3 +1300%
Contains more Vitamin B6 +186.2%
Contains more Folate +75%
Contains more Vitamin E +36.4%
Contains more Vitamin C +∞%
Equal in Vitamin K - 0.8
Millet flour
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 0% 104% 17% 113% 77% 86% 32% 0% 2%
Bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 3% 0% 11% 38% 14% 9% 0% 30% 18% 0% 2%
Contains more Vitamin B1 +175.3%
Contains more Vitamin B2 +21.7%
Contains more Vitamin B3 +1300%
Contains more Vitamin B6 +186.2%
Contains more Folate +75%
Contains more Vitamin E +36.4%
Contains more Vitamin C +∞%
Equal in Vitamin K - 0.8

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Millet flour
Millet flour
3
:
2
Bean
Bean
Contains more Protein +124%
Contains more Fats +962.5%
Contains more Carbs +266.6%
Contains more Water +737.4%
Contains more Other +41.3%
Millet flour
11% 4% 75% 9%
Protein: 10.75 g
Fats: 4.25 g
Carbs: 75.12 g
Water: 8.67 g
Other: 1.21 g
Bean
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 Protein +124%
Contains more Fats +962.5%
Contains more Carbs +266.6%
Contains more Water +737.4%
Contains more Other +41.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Millet flour
Millet flour
2
:
1
Bean
Bean
Contains more Monounsaturated Fat +2540%
Contains more Polyunsaturated fat +1422.1%
Contains less Saturated Fat -80.8%
Millet flour
13% 23% 64%
Saturated Fat: 0.536 g
Monounsaturated Fat: 0.924 g
Polyunsaturated fat: 2.618 g
Bean
33% 11% 55%
Saturated Fat: 0.103 g
Monounsaturated Fat: 0.035 g
Polyunsaturated fat: 0.172 g
Contains more Monounsaturated Fat +2540%
Contains more Polyunsaturated fat +1422.1%
Contains less Saturated 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.
Millet flour Bean
Lower in Sugar ok
Lower in Cholesterol ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Millet flour Bean Opinion
Net carbs 71.62g 14.99g Millet flour
Protein 10.75g 4.8g Millet flour
Fats 4.25g 0.4g Millet flour
Carbs 75.12g 20.49g Millet flour
Calories 382kcal 105kcal Millet flour
Starch 69.88g Millet flour
Sugar 1.66g 7.78g Millet flour
Fiber 3.5g 5.5g Bean
Calcium 14mg 50mg Bean
Iron 3.94mg 0.29mg Millet flour
Magnesium 119mg 32mg Millet flour
Phosphorus 285mg 104mg Millet flour
Potassium 224mg 296mg Bean
Sodium 4mg 1mg Bean
Zinc 2.63mg 1.4mg Millet flour
Copper 0.535mg 0.206mg Millet flour
Manganese 1.002mg Millet flour
Selenium 32.7µg 4.5µg Millet flour
Vitamin A 106IU Bean
Vitamin A RAE 5µg Bean
Vitamin E 0.11mg 0.15mg Bean
Vitamin C 0mg 3.1mg Bean
Vitamin B1 0.413mg 0.15mg Millet flour
Vitamin B2 0.073mg 0.06mg Millet flour
Vitamin B3 6.02mg 0.43mg Millet flour
Vitamin B5 1.267mg Millet flour
Vitamin B6 0.372mg 0.13mg Millet flour
Folate 42µg 24µg Millet flour
Vitamin K 0.8µg 0.8µg
Tryptophan 0.17mg Millet flour
Threonine 0.354mg Millet flour
Isoleucine 0.473mg Millet flour
Leucine 1.537mg Millet flour
Lysine 0.144mg Millet flour
Methionine 0.319mg Millet flour
Phenylalanine 0.675mg Millet flour
Valine 0.584mg Millet flour
Histidine 0.257mg Millet flour
Trans Fat 0.002g 0g Bean
Saturated Fat 0.536g 0.103g Bean
Monounsaturated Fat 0.924g 0.035g Millet flour
Polyunsaturated fat 2.618g 0.172g Millet flour
Omega-6 - Eicosadienoic acid 0.002g Millet flour
Omega-6 - Linoleic acid 2.549g Millet flour
Omega-3 - ALA 0.044g Millet flour

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Millet flour Bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
36%
Millet flour
11%
Bean
Minerals Daily Need Coverage Score
94%
Millet flour
25%
Bean

Comparison summary

Which food is lower in Sugar?
Millet flour
Millet flour is lower in Sugar (difference - 6.12g)
Which food is lower in Cholesterol?
Millet flour
Millet flour is lower in Cholesterol (difference - 0mg)
Which food is cheaper?
Millet flour
Millet flour is cheaper (difference - $1.5)
Which food is richer in minerals?
Millet flour
Millet flour is relatively richer in minerals
Which food contains less Sodium?
Bean
Bean contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 0.433g)
Which food is lower in glycemic index?
Bean
Bean 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.

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. Bean - 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.