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  6. Millet flour vs. Navy bean raw

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

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Summary of differences between millet flour and navy bean raw

  • Millet flour has more selenium, vitamin B3, phosphorus, manganese, iron, copper, zinc, and vitamin B6; however, navy bean raw is higher in folate and vitamin C.
  • Millet flour covers your daily need for selenium, 58% more than navy bean raw.
  • Millet flour has 5 times more vitamin B3 than navy bean raw. While millet flour has 6.02mg of vitamin B3, navy bean raw has only 1.22mg.
  • The glycemic index of millet flour is higher.

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

Infographic

Millet flour vs Navy 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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
Contains more MagnesiumMagnesium +17.8%
Contains more IronIron +104.1%
Contains more CopperCopper +50.3%
Contains more ZincZinc +195.5%
Contains more PhosphorusPhosphorus +185%
Contains less SodiumSodium -69.2%
Contains more ManganeseManganese +145.6%
Contains more SeleniumSelenium +5350%
Contains more PotassiumPotassium +37.1%
~equal in Calcium ~15mg

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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +393.4%
Contains more Vitamin B5Vitamin B5 +53.6%
Contains more Vitamin B6Vitamin B6 +94.8%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +194.5%
Contains more FolateFolate +214.3%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.39mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Millet flour Navy bean raw DV% diff.
Selenium 32.7µg 0.6µg 58%
Vitamin B3 6.02mg 1.22mg 30%
Starch 69.88g 29%
Phosphorus 285mg 100mg 26%
Manganese 1.002mg 0.408mg 26%
Iron 3.94mg 1.93mg 25%
Folate 42µg 132µg 23%
Vitamin C 0mg 18.8mg 21%
Carbs 75.12g 13.05g 21%
Copper 0.535mg 0.356mg 20%
Calories 382kcal 67kcal 16%
Zinc 2.63mg 0.89mg 16%
Polyunsaturated fat 2.618g 0.407g 15%
Vitamin B6 0.372mg 0.191mg 14%
Fiber 3.5g 14%
Vitamin B2 0.073mg 0.215mg 11%
Protein 10.75g 6.15g 9%
Vitamin B5 1.267mg 0.825mg 9%
Fats 4.25g 0.7g 5%
Magnesium 119mg 101mg 4%
Monounsaturated fat 0.924g 0.052g 2%
Potassium 224mg 307mg 2%
Vitamin B1 0.413mg 0.39mg 2%
Saturated fat 0.536g 0.085g 2%
Vitamin E 0.11mg 1%
Vitamin K 0.8µg 1%
Net carbs 71.62g 13.05g N/A
Calcium 14mg 15mg 0%
Sugar 1.66g N/A
Sodium 4mg 13mg 0%
Trans fat 0.002g 0g N/A
Tryptophan 0.17mg 0.064mg 0%
Threonine 0.354mg 0.258mg 0%
Isoleucine 0.473mg 0.273mg 0%
Leucine 1.537mg 0.442mg 0%
Lysine 0.144mg 0.35mg 0%
Methionine 0.319mg 0.064mg 0%
Phenylalanine 0.675mg 0.31mg 0%
Valine 0.584mg 0.316mg 0%
Histidine 0.257mg 0.172mg 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
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
Contains more ProteinProtein +74.8%
Contains more FatsFats +507.1%
Contains more CarbsCarbs +475.6%
Contains more OtherOther +27.4%
Contains more WaterWater +812.9%

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
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains more Mono. FatMonounsaturated fat +1676.9%
Contains more Poly. FatPolyunsaturated fat +543.2%
Contains less Sat. FatSaturated fat -84.1%

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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.