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  6. Millet flour vs. Green beans

Millet flour vs. Green beans — In-Depth Nutrition Comparison

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Significant differences between millet flour and green beans

  • Millet flour has more selenium, copper, iron, phosphorus, vitamin B3, manganese, vitamin B1, vitamin B6, and magnesium; however, green beans are richer in vitamin K.
  • Millet flour covers your daily selenium needs 59% more than green beans.
  • Green beans have 10 times less phosphorus than millet flour. Millet flour has 285mg of phosphorus, while green beans have 29mg.
  • Millet flour has a higher glycemic index. The glycemic index of millet flour is 70, while the glycemic index of green beans is 20.

Specific food types used in this comparison are Millet flour and Beans, snap, green, cooked, boiled, drained, without salt.

Infographic

Millet flour vs Green beans 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 13% 13% 13% 24% 19% 6.8% 12% 0.13% 37% 1.1%
Contains more MagnesiumMagnesium +561.1%
Contains more PotassiumPotassium +53.4%
Contains more IronIron +506.2%
Contains more CopperCopper +838.6%
Contains more ZincZinc +952%
Contains more PhosphorusPhosphorus +882.8%
Contains more ManganeseManganese +251.6%
Contains more SeleniumSelenium +16250%
Contains more CalciumCalcium +214.3%
Contains less SodiumSodium -75%

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 32% 11% 9.2% 0% 19% 22% 12% 4.4% 13% 0% 120% 25% 9.2%
Contains more Vitamin B1Vitamin B1 +458.1%
Contains more Vitamin B3Vitamin B3 +880.5%
Contains more Vitamin B5Vitamin B5 +1612.2%
Contains more Vitamin B6Vitamin B6 +564.3%
Contains more FolateFolate +27.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +318.2%
Contains more Vitamin B2Vitamin B2 +32.9%
Contains more Vitamin KVitamin K +5887.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Millet flour Green beans DV% diff.
Selenium 32.7µg 0.2µg 59%
Copper 0.535mg 0.057mg 53%
Iron 3.94mg 0.65mg 41%
Vitamin K 0.8µg 47.9µg 39%
Phosphorus 285mg 29mg 37%
Vitamin B3 6.02mg 0.614mg 34%
Manganese 1.002mg 0.285mg 31%
Starch 69.88g 29%
Vitamin B1 0.413mg 0.074mg 28%
Vitamin B6 0.372mg 0.056mg 24%
Vitamin B5 1.267mg 0.074mg 24%
Magnesium 119mg 18mg 24%
Zinc 2.63mg 0.25mg 22%
Carbs 75.12g 7.88g 22%
Protein 10.75g 1.89g 18%
Calories 382kcal 35kcal 17%
Polyunsaturated fat 2.618g 0.145g 16%
Vitamin C 0mg 9.7mg 11%
Fats 4.25g 0.28g 6%
Vitamin A 32µg 4%
Choline 16.9mg 3%
Calcium 14mg 44mg 3%
Saturated fat 0.536g 0.064g 2%
Monounsaturated fat 0.924g 0.011g 2%
Folate 42µg 33µg 2%
Vitamin B2 0.073mg 0.097mg 2%
Vitamin E 0.11mg 0.46mg 2%
Potassium 224mg 146mg 2%
Fiber 3.5g 3.2g 1%
Net carbs 71.62g 4.68g N/A
Sugar 1.66g 3.63g N/A
Sodium 4mg 1mg 0%
Trans fat 0.002g 0g N/A
Tryptophan 0.17mg 0.02mg 0%
Threonine 0.354mg 0.082mg 0%
Isoleucine 0.473mg 0.069mg 0%
Leucine 1.537mg 0.116mg 0%
Lysine 0.144mg 0.091mg 0%
Methionine 0.319mg 0.023mg 0%
Phenylalanine 0.675mg 0.069mg 0%
Valine 0.584mg 0.093mg 0%
Histidine 0.257mg 0.035mg 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
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 g
Contains more ProteinProtein +468.8%
Contains more FatsFats +1417.9%
Contains more CarbsCarbs +853.3%
Contains more OtherOther +65.8%
Contains more WaterWater +929.1%

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
29% 5% 66%
Saturated fat: Sat. Fat 0.064 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.145 g
Contains more Mono. FatMonounsaturated fat +8300%
Contains more Poly. FatPolyunsaturated fat +1705.5%
Contains less Sat. FatSaturated fat -88.1%

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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. Green beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/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.