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  6. Millet flour vs. Black turtle bean

Millet flour vs. Black turtle bean — In-Depth Nutrition Comparison

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Summary of differences between millet flour and black turtle bean

  • Millet flour has more selenium and vitamin B3; however, black turtle bean is higher in folate, iron, copper, fiber, vitamin B1, potassium, phosphorus, and calcium.
  • Black turtle bean covers your daily need for folate, 101% more than millet flour.
  • Millet flour has 10 times more selenium than black turtle bean. While millet flour has 32.7µg of selenium, black turtle bean has only 3.2µg.
  • The glycemic index of millet flour is higher.

These are the specific foods used in this comparison Millet flour and Beans, black turtle, mature seeds, raw.

Infographic

Millet flour vs Black turtle 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 114% 48% 132% 326% 333% 60% 189% 1.2% 130% 17%
Contains more ZincZinc +19.5%
Contains less SodiumSodium -55.6%
Contains more SeleniumSelenium +921.9%
Contains more MagnesiumMagnesium +34.5%
Contains more CalciumCalcium +1042.9%
Contains more PotassiumPotassium +569.6%
Contains more IronIron +120.8%
Contains more CopperCopper +86.9%
Contains more PhosphorusPhosphorus +54.4%
~equal in Manganese ~1mg

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% 4.2% 0% 225% 45% 37% 54% 66% 0% 14% 333% 0%
Contains more Vitamin B3Vitamin B3 +207.9%
Contains more Vitamin B5Vitamin B5 +40.9%
Contains more Vitamin B6Vitamin B6 +30.1%
Contains more Vitamin EVitamin E +90.9%
Contains more Vitamin B1Vitamin B1 +117.9%
Contains more Vitamin B2Vitamin B2 +164.4%
Contains more Vitamin KVitamin K +600%
Contains more FolateFolate +957.1%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Millet flour Black turtle bean DV% diff.
Folate 42µg 444µg 101%
Iron 3.94mg 8.7mg 60%
Selenium 32.7µg 3.2µg 54%
Copper 0.535mg 1mg 52%
Fiber 3.5g 15.5g 48%
Vitamin B1 0.413mg 0.9mg 41%
Potassium 224mg 1500mg 38%
Starch 69.88g 29%
Vitamin B3 6.02mg 1.955mg 25%
Phosphorus 285mg 440mg 22%
Protein 10.75g 21.25g 21%
Calcium 14mg 160mg 15%
Polyunsaturated fat 2.618g 0.387g 15%
Magnesium 119mg 160mg 10%
Vitamin B2 0.073mg 0.193mg 9%
Vitamin B5 1.267mg 0.899mg 7%
Vitamin B6 0.372mg 0.286mg 7%
Fats 4.25g 0.9g 5%
Zinc 2.63mg 2.2mg 4%
Carbs 75.12g 63.25g 4%
Vitamin K 0.8µg 5.6µg 4%
Monounsaturated fat 0.924g 0.078g 2%
Calories 382kcal 339kcal 2%
Vitamin E 0.11mg 0.21mg 1%
Saturated fat 0.536g 0.232g 1%
Net carbs 71.62g 47.75g N/A
Sugar 1.66g 2.12g N/A
Sodium 4mg 9mg 0%
Manganese 1.002mg 1mg 0%
Trans fat 0.002g 0g N/A
Tryptophan 0.17mg 0.252mg 0%
Threonine 0.354mg 0.894mg 0%
Isoleucine 0.473mg 0.938mg 0%
Leucine 1.537mg 1.697mg 0%
Lysine 0.144mg 1.459mg 0%
Methionine 0.319mg 0.32mg 0%
Phenylalanine 0.675mg 1.149mg 0%
Valine 0.584mg 1.112mg 0%
Histidine 0.257mg 0.592mg 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
21% 63% 11% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 g
Contains more FatsFats +372.2%
Contains more CarbsCarbs +18.8%
Contains more ProteinProtein +97.7%
Contains more WaterWater +26.9%
Contains more OtherOther +197.5%

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
33% 11% 56%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.078 g
Polyunsaturated fat: Poly. Fat 0.387 g
Contains more Mono. FatMonounsaturated fat +1084.6%
Contains more Poly. FatPolyunsaturated fat +576.5%
Contains less Sat. FatSaturated fat -56.7%

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. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175186/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.