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  6. Millet flour vs. Cranberry bean raw

Millet flour vs. Cranberry bean raw — In-Depth Nutrition Comparison

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What are the main differences between Millet flour and Cranberry bean raw?

  • Millet flour is richer in Selenium, and Vitamin B3, while Cranberry bean raw is higher in Folate, Fiber, Potassium, Copper, Vitamin B1, Iron, Phosphorus, and Calcium.
  • Cranberry bean raw's daily need coverage for Folate is 141% higher.
  • Cranberry bean raw has 4 times less Vitamin B3 than Millet flour. Millet flour has 6.02mg of Vitamin B3, while Cranberry bean raw has 1.455mg.

We used Millet flour and Beans, cranberry (roman), mature seeds, raw types in this comparison.

Infographic

Millet flour vs Cranberry 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.
Millet flour
Millet flour
3
:
7
Cranberry bean raw
Cranberry bean raw
Contains less Sodium -33.3%
Contains more Selenium +157.5%
Contains more Calcium +807.1%
Contains more Iron +26.9%
Contains more Magnesium +31.1%
Contains more Phosphorus +30.5%
Contains more Potassium +494.6%
Contains more Zinc +38%
Contains more Copper +48.4%
Equal in Manganese - 0.92
Millet flour
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 148% 85% 123% 20% 1% 72% 179% 131% 179%
Cranberry bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 188% 112% 160% 118% 1% 99% 265% 120% 70%
Contains less Sodium -33.3%
Contains more Selenium +157.5%
Contains more Calcium +807.1%
Contains more Iron +26.9%
Contains more Magnesium +31.1%
Contains more Phosphorus +30.5%
Contains more Potassium +494.6%
Contains more Zinc +38%
Contains more Copper +48.4%
Equal in Manganese - 0.92

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
5
:
6
Cranberry bean raw
Cranberry bean raw
Contains more Vitamin B3 +313.7%
Contains more Vitamin B5 +69.4%
Contains more Vitamin B6 +20.4%
Contains more Vitamin B1 +80.9%
Contains more Vitamin B2 +191.8%
Contains more Folate +1338.1%
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%
Cranberry bean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 0% 187% 50% 28% 45% 72% 453% 0% 0%
Contains more Vitamin B3 +313.7%
Contains more Vitamin B5 +69.4%
Contains more Vitamin B6 +20.4%
Contains more Vitamin B1 +80.9%
Contains more Vitamin B2 +191.8%
Contains more Folate +1338.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Millet flour
Millet flour
2
:
3
Cranberry bean raw
Cranberry bean raw
Contains more Fats +245.5%
Contains more Carbs +25.1%
Contains more Protein +114.2%
Contains more Water +42.9%
Contains more Other +172.7%
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
Cranberry bean raw
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 g
Contains more Fats +245.5%
Contains more Carbs +25.1%
Contains more Protein +114.2%
Contains more Water +42.9%
Contains more Other +172.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Millet flour
Millet flour
2
:
1
Cranberry bean raw
Cranberry bean raw
Contains more Monounsaturated Fat +771.7%
Contains more Polyunsaturated fat +396.8%
Contains less Saturated Fat -41%
Millet flour
13% 23% 64%
Saturated Fat: 0.536 g
Monounsaturated Fat: 0.924 g
Polyunsaturated fat: 2.618 g
Cranberry bean raw
33% 11% 56%
Saturated Fat: 0.316 g
Monounsaturated Fat: 0.106 g
Polyunsaturated fat: 0.527 g
Contains more Monounsaturated Fat +771.7%
Contains more Polyunsaturated fat +396.8%
Contains less Saturated Fat -41%

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

All nutrients comparison - raw data values

Nutrient Millet flour Cranberry bean raw Opinion
Net carbs 71.62g 35.35g Millet flour
Protein 10.75g 23.03g Cranberry bean raw
Fats 4.25g 1.23g Millet flour
Carbs 75.12g 60.05g Millet flour
Calories 382kcal 335kcal Millet flour
Starch 69.88g Millet flour
Sugar 1.66g Cranberry bean raw
Fiber 3.5g 24.7g Cranberry bean raw
Calcium 14mg 127mg Cranberry bean raw
Iron 3.94mg 5mg Cranberry bean raw
Magnesium 119mg 156mg Cranberry bean raw
Phosphorus 285mg 372mg Cranberry bean raw
Potassium 224mg 1332mg Cranberry bean raw
Sodium 4mg 6mg Millet flour
Zinc 2.63mg 3.63mg Cranberry bean raw
Copper 0.535mg 0.794mg Cranberry bean raw
Manganese 1.002mg 0.92mg Millet flour
Selenium 32.7µg 12.7µg Millet flour
Vitamin A 2IU Cranberry bean raw
Vitamin E 0.11mg Millet flour
Vitamin B1 0.413mg 0.747mg Cranberry bean raw
Vitamin B2 0.073mg 0.213mg Cranberry bean raw
Vitamin B3 6.02mg 1.455mg Millet flour
Vitamin B5 1.267mg 0.748mg Millet flour
Vitamin B6 0.372mg 0.309mg Millet flour
Folate 42µg 604µg Cranberry bean raw
Vitamin K 0.8µg Millet flour
Tryptophan 0.17mg 0.273mg Cranberry bean raw
Threonine 0.354mg 0.969mg Cranberry bean raw
Isoleucine 0.473mg 1.017mg Cranberry bean raw
Leucine 1.537mg 1.838mg Cranberry bean raw
Lysine 0.144mg 1.58mg Cranberry bean raw
Methionine 0.319mg 0.346mg Cranberry bean raw
Phenylalanine 0.675mg 1.245mg Cranberry bean raw
Valine 0.584mg 1.205mg Cranberry bean raw
Histidine 0.257mg 0.641mg Cranberry bean raw
Trans Fat 0.002g 0g Cranberry bean raw
Saturated Fat 0.536g 0.316g Cranberry bean raw
Monounsaturated Fat 0.924g 0.106g Millet flour
Polyunsaturated fat 2.618g 0.527g 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 Cranberry bean raw
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
36%
Millet flour
69%
Cranberry bean raw
Minerals Daily Need Coverage Score
94%
Millet flour
117%
Cranberry bean raw

Comparison summary

Which food contains less Sodium?
Millet flour
Millet flour contains less Sodium (difference - 2mg)
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 - $2.4)
Which food is lower in Sugar?
Cranberry bean raw
Cranberry bean raw is lower in Sugar (difference - 1.66g)
Which food is lower in Saturated Fat?
Cranberry bean raw
Cranberry bean raw is lower in Saturated Fat (difference - 0.22g)
Which food is lower in glycemic index?
Cranberry bean raw
Cranberry bean raw is lower in glycemic index (difference - 35)
Which food is richer in minerals?
Cranberry bean raw
Cranberry bean raw is relatively richer in minerals
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. Cranberry bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.