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  6. Millet flour vs. Bean raw

Millet flour vs. Bean raw — In-Depth Nutrition Comparison

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How are Millet flour and Bean raw different?

  • Millet flour is higher in Vitamin B3, however, Bean raw is richer in Folate, Fiber, Copper, Potassium, Vitamin B1, Phosphorus, Iron, Magnesium, and Vitamin B2.
  • Daily need coverage for Folate from Bean raw is 121% higher.
  • Millet flour contains 5 times more Vitamin B3 than Bean raw. While Millet flour contains 6.02mg of Vitamin B3, Bean raw contains only 1.174mg.

Millet flour and Beans, pinto, mature seeds, raw are the varieties used in this article.

Infographic

Millet flour vs Bean 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 85% 4.2% 20% 148% 178% 72% 122% 0.52% 131% 178%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Contains more ZincZinc +15.4%
Contains less SodiumSodium -66.7%
Contains more SeleniumSelenium +17.2%
Contains more MagnesiumMagnesium +47.9%
Contains more CalciumCalcium +707.1%
Contains more PotassiumPotassium +521.9%
Contains more IronIron +28.7%
Contains more CopperCopper +66.9%
Contains more PhosphorusPhosphorus +44.2%
Contains more ManganeseManganese +14.6%

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%
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 21% 0% 4.2% 0% 178% 49% 22% 47% 109% 0% 14% 394% 36%
Contains more Vitamin B3Vitamin B3 +412.8%
Contains more Vitamin B5Vitamin B5 +61.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin E Vitamin E +90.9%
Contains more Vitamin B1Vitamin B1 +72.6%
Contains more Vitamin B2Vitamin B2 +190.4%
Contains more Vitamin B6Vitamin B6 +27.4%
Contains more Vitamin KVitamin K +600%
Contains more FolateFolate +1150%
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
Contains more FatsFats +245.5%
Contains more CarbsCarbs +20.1%
Contains more ProteinProtein +99.3%
Contains more WaterWater +30.7%
Contains more OtherOther +186.8%

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
27% 26% 47%
Saturated Fat: Sat. Fat 0.235 g
Monounsaturated Fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains more Mono. FatMonounsaturated Fat +303.5%
Contains more Poly. FatPolyunsaturated fat +543.2%
Contains less Sat. FatSaturated Fat -56.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
98% 2%
Starch: 69.88 g
Sucrose: 0.3 g
Glucose: 1.26 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0.11 g
Galactose: 0 g
94% 5%
Starch: 34.17 g
Sucrose: 1.98 g
Glucose: 0.13 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +104.5%
Contains more GlucoseGlucose +869.2%
Contains more MaltoseMaltose +∞%
Contains more SucroseSucrose +560%
~equal in Fructose ~0g
~equal in Lactose ~0g
~equal in Galactose ~0g

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 raw
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Millet flour Bean raw Opinion
Calories 382kcal 347kcal Millet flour
Protein 10.75g 21.42g Bean raw
Fats 4.25g 1.23g Millet flour
Vitamin C 0mg 6.3mg Bean raw
Net carbs 71.62g 47.05g Millet flour
Carbs 75.12g 62.55g Millet flour
Magnesium 119mg 176mg Bean raw
Calcium 14mg 113mg Bean raw
Potassium 224mg 1393mg Bean raw
Iron 3.94mg 5.07mg Bean raw
Sugar 1.66g 2.11g Millet flour
Fiber 3.5g 15.5g Bean raw
Copper 0.535mg 0.893mg Bean raw
Zinc 2.63mg 2.28mg Millet flour
Starch 69.88g 34.17g Millet flour
Phosphorus 285mg 411mg Bean raw
Sodium 4mg 12mg Millet flour
Vitamin E 0.11mg 0.21mg Bean raw
Manganese 1.002mg 1.148mg Bean raw
Selenium 32.7µg 27.9µg Millet flour
Vitamin B1 0.413mg 0.713mg Bean raw
Vitamin B2 0.073mg 0.212mg Bean raw
Vitamin B3 6.02mg 1.174mg Millet flour
Vitamin B5 1.267mg 0.785mg Millet flour
Vitamin B6 0.372mg 0.474mg Bean raw
Vitamin K 0.8µg 5.6µg Bean raw
Folate 42µg 525µg Bean raw
Trans Fat 0.002g 0g Bean raw
Choline 66.2mg Bean raw
Saturated Fat 0.536g 0.235g Bean raw
Monounsaturated Fat 0.924g 0.229g Millet flour
Polyunsaturated fat 2.618g 0.407g Millet flour
Tryptophan 0.17mg 0.237mg Bean raw
Threonine 0.354mg 0.81mg Bean raw
Isoleucine 0.473mg 0.871mg Bean raw
Leucine 1.537mg 1.558mg Bean raw
Lysine 0.144mg 1.356mg Bean raw
Methionine 0.319mg 0.259mg Millet flour
Phenylalanine 0.675mg 1.095mg Bean raw
Valine 0.584mg 0.998mg Bean raw
Histidine 0.257mg 0.556mg Bean raw
Omega-3 - ALA 0.044g Millet flour
Omega-6 - Eicosadienoic acid 0.002g Millet flour
Omega-6 - Linoleic acid 2.549g Millet flour

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Millet flour Bean raw
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
33%
Millet flour
67%
Bean raw
Minerals Daily Need Coverage Score
94%
Millet flour
131%
Bean raw

Comparison summary

Which food is lower in Cholesterol?
Millet flour
Millet flour is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Millet flour
Millet flour is lower in Sugar (difference - 0.45g)
Which food contains less Sodium?
Millet flour
Millet flour contains less Sodium (difference - 8mg)
Which food is cheaper?
Millet flour
Millet flour is cheaper (difference - $1.5)
Which food is lower in Saturated Fat?
Bean raw
Bean raw is lower in Saturated Fat (difference - 0.301g)
Which food is lower in glycemic index?
Bean raw
Bean raw is lower in glycemic index (difference - 37)
Which food is richer in minerals?
Bean raw
Bean raw is relatively richer in minerals
Which food is richer in vitamins?
Bean raw
Bean 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. Millet flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172023/nutrients
  2. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.