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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.
  • Millet flour has a higher glycemic index (70) than cranberry bean raw (35).

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.
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 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
Contains less SodiumSodium -33.3%
Contains more SeleniumSelenium +157.5%
Contains more MagnesiumMagnesium +31.1%
Contains more CalciumCalcium +807.1%
Contains more PotassiumPotassium +494.6%
Contains more IronIron +26.9%
Contains more CopperCopper +48.4%
Contains more ZincZinc +38%
Contains more PhosphorusPhosphorus +30.5%
~equal in Manganese ~0.92mg

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% 0% 0% 187% 49% 27% 45% 71% 0% 0% 453% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +313.7%
Contains more Vitamin B5Vitamin B5 +69.4%
Contains more Vitamin B6Vitamin B6 +20.4%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +80.9%
Contains more Vitamin B2Vitamin B2 +191.8%
Contains more FolateFolate +1338.1%
~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 Cranberry bean raw DV% diff.
Folate 42µg 604µg 141%
Fiber 3.5g 24.7g 85%
Selenium 32.7µg 12.7µg 36%
Potassium 224mg 1332mg 33%
Vitamin B3 6.02mg 1.455mg 29%
Starch 69.88g 29%
Copper 0.535mg 0.794mg 29%
Vitamin B1 0.413mg 0.747mg 28%
Protein 10.75g 23.03g 25%
Polyunsaturated fat 2.618g 0.527g 14%
Iron 3.94mg 5mg 13%
Phosphorus 285mg 372mg 12%
Calcium 14mg 127mg 11%
Vitamin B2 0.073mg 0.213mg 11%
Vitamin B5 1.267mg 0.748mg 10%
Magnesium 119mg 156mg 9%
Zinc 2.63mg 3.63mg 9%
Carbs 75.12g 60.05g 5%
Vitamin B6 0.372mg 0.309mg 5%
Fats 4.25g 1.23g 5%
Manganese 1.002mg 0.92mg 4%
Monounsaturated fat 0.924g 0.106g 2%
Calories 382kcal 335kcal 2%
Vitamin E 0.11mg 1%
Vitamin K 0.8µg 1%
Saturated fat 0.536g 0.316g 1%
Net carbs 71.62g 35.35g N/A
Sugar 1.66g N/A
Sodium 4mg 6mg 0%
Trans fat 0.002g 0g N/A
Tryptophan 0.17mg 0.273mg 0%
Threonine 0.354mg 0.969mg 0%
Isoleucine 0.473mg 1.017mg 0%
Leucine 1.537mg 1.838mg 0%
Lysine 0.144mg 1.58mg 0%
Methionine 0.319mg 0.346mg 0%
Phenylalanine 0.675mg 1.245mg 0%
Valine 0.584mg 1.205mg 0%
Histidine 0.257mg 0.641mg 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
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 FatsFats +245.5%
Contains more CarbsCarbs +25.1%
Contains more ProteinProtein +114.2%
Contains more WaterWater +42.9%
Contains more OtherOther +172.7%

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 0.316 g
Monounsaturated fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 g
Contains more Mono. FatMonounsaturated fat +771.7%
Contains more Poly. FatPolyunsaturated fat +396.8%
Contains less Sat. FatSaturated fat -41%

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.