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  6. Millet flour vs. Adzuki bean

Millet flour vs. Adzuki bean — In-Depth Nutrition Comparison

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How are millet flour and adzuki bean different?

  • Millet flour is richer in selenium and vitamin B3, while adzuki bean is higher in folate, copper, fiber, manganese, potassium, zinc, phosphorus, and iron.
  • Adzuki bean covers your daily need for folate, 145% more than millet flour.
  • Millet flour contains 11 times more selenium than adzuki bean. Millet flour contains 32.7µg of selenium, while adzuki bean contains 3.1µg.
  • Millet flour has a higher glycemic index (70) than adzuki bean (29).

Millet flour and Beans, adzuki, mature seeds, raw types were used in this article.

Infographic

Millet flour vs Adzuki 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.
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 91% 20% 111% 187% 365% 137% 163% 0.65% 226% 17%
Contains less SodiumSodium -20%
Contains more SeleniumSelenium +954.8%
Contains more CalciumCalcium +371.4%
Contains more PotassiumPotassium +459.8%
Contains more IronIron +26.4%
Contains more CopperCopper +104.5%
Contains more ZincZinc +91.6%
Contains more PhosphorusPhosphorus +33.7%
Contains more ManganeseManganese +72.7%
~equal in Magnesium ~127mg

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 0% 0.33% 0% 0% 114% 51% 49% 88% 81% 0% 0% 467% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +128.9%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +10.2%
Contains more Vitamin B2Vitamin B2 +201.4%
Contains more Vitamin B5Vitamin B5 +16.1%
Contains more FolateFolate +1381%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.351mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Millet flour Adzuki bean DV% diff.
Folate 42µg 622µg 145%
Copper 0.535mg 1.094mg 62%
Selenium 32.7µg 3.1µg 54%
Fiber 3.5g 12.7g 37%
Manganese 1.002mg 1.73mg 32%
Potassium 224mg 1254mg 30%
Starch 69.88g 29%
Zinc 2.63mg 5.04mg 22%
Vitamin B3 6.02mg 2.63mg 21%
Protein 10.75g 19.87g 18%
Polyunsaturated fat 2.618g 0.113g 17%
Phosphorus 285mg 381mg 14%
Iron 3.94mg 4.98mg 13%
Vitamin B2 0.073mg 0.22mg 11%
Fats 4.25g 0.53g 6%
Calcium 14mg 66mg 5%
Carbs 75.12g 62.9g 4%
Vitamin B1 0.413mg 0.455mg 4%
Vitamin B5 1.267mg 1.471mg 4%
Calories 382kcal 329kcal 3%
Magnesium 119mg 127mg 2%
Vitamin B6 0.372mg 0.351mg 2%
Saturated fat 0.536g 0.191g 2%
Monounsaturated fat 0.924g 0.05g 2%
Vitamin E 0.11mg 1%
Vitamin K 0.8µg 1%
Net carbs 71.62g 50.2g N/A
Sugar 1.66g N/A
Sodium 4mg 5mg 0%
Vitamin A 1µg 0%
Trans fat 0.002g 0g N/A
Tryptophan 0.17mg 0.191mg 0%
Threonine 0.354mg 0.674mg 0%
Isoleucine 0.473mg 0.791mg 0%
Leucine 1.537mg 1.668mg 0%
Lysine 0.144mg 1.497mg 0%
Methionine 0.319mg 0.21mg 0%
Phenylalanine 0.675mg 1.052mg 0%
Valine 0.584mg 1.023mg 0%
Histidine 0.257mg 0.524mg 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
20% 63% 13% 3%
Protein: 19.87 g
Fats: 0.53 g
Carbs: 62.9 g
Water: 13.44 g
Other: 3.26 g
Contains more FatsFats +701.9%
Contains more CarbsCarbs +19.4%
Contains more ProteinProtein +84.8%
Contains more WaterWater +55%
Contains more OtherOther +169.4%

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
54% 14% 32%
Saturated fat: Sat. Fat 0.191 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.113 g
Contains more Mono. FatMonounsaturated fat +1748%
Contains more Poly. FatPolyunsaturated fat +2216.8%
Contains less Sat. FatSaturated fat -64.4%

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. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173727/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.