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  6. Millet flour vs. Refried beans

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

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Significant differences between millet flour and refried beans

  • The amount of selenium, copper, vitamin B3, iron, manganese, vitamin B1, phosphorus, vitamin B5, vitamin B6, and magnesium in millet flour is higher than in refried beans.
  • Millet flour covers your daily selenium needs 49% more than refried beans.
  • Refried beans have 16 times less vitamin B3 than millet flour. Millet flour has 6.02mg of vitamin B3, while refried beans have 0.367mg.
  • Millet flour has a higher glycemic index. The glycemic index of millet flour is 70, while the glycemic index of refried beans is 38.

Specific food types used in this comparison are Millet flour and Refried beans, canned, traditional style (includes USDA commodity).

Infographic

Millet flour vs Refried beans infographic
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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 25% 8.7% 28% 54% 43% 16% 39% 48% 38% 32%
Contains more MagnesiumMagnesium +240%
Contains more IronIron +173.6%
Contains more CopperCopper +314.7%
Contains more ZincZinc +353.4%
Contains more PhosphorusPhosphorus +209.8%
Contains less SodiumSodium -98.9%
Contains more ManganeseManganese +246.7%
Contains more SeleniumSelenium +463.8%
Contains more CalciumCalcium +107.1%
Contains more PotassiumPotassium +42.4%

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 20% 0% 1.8% 0% 19% 18% 6.9% 11% 24% 0% 5.3% 8.3% 12%
Contains more Vitamin EVitamin E +22.2%
Contains more Vitamin B1Vitamin B1 +443.4%
Contains more Vitamin B3Vitamin B3 +1540.3%
Contains more Vitamin B5Vitamin B5 +570.4%
Contains more Vitamin B6Vitamin B6 +261.2%
Contains more FolateFolate +281.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +162.5%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.079mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Millet flour Refried beans DV% diff.
Selenium 32.7µg 5.8µg 49%
Copper 0.535mg 0.129mg 45%
Vitamin B3 6.02mg 0.367mg 35%
Iron 3.94mg 1.44mg 31%
Manganese 1.002mg 0.289mg 31%
Phosphorus 285mg 92mg 28%
Vitamin B1 0.413mg 0.076mg 28%
Starch 69.88g 7.43g 26%
Histidine 0.257mg 153mg 22%
Vitamin B5 1.267mg 0.189mg 22%
Vitamin B6 0.372mg 0.103mg 21%
Carbs 75.12g 13.55g 21%
Magnesium 119mg 35mg 20%
Zinc 2.63mg 0.58mg 19%
Sodium 4mg 370mg 16%
Calories 382kcal 90kcal 15%
Polyunsaturated fat 2.618g 0.543g 14%
Protein 10.75g 4.98g 12%
Folate 42µg 11µg 8%
Vitamin C 0mg 6mg 7%
Choline 21.2mg 4%
Fats 4.25g 2.01g 3%
Potassium 224mg 319mg 3%
Calcium 14mg 29mg 2%
Fiber 3.5g 3.7g 1%
Monounsaturated fat 0.924g 0.601g 1%
Vitamin K 0.8µg 2.1µg 1%
Net carbs 71.62g 9.85g N/A
Sugar 1.66g 0.54g N/A
Vitamin E 0.11mg 0.09mg 0%
Vitamin B2 0.073mg 0.079mg 0%
Trans fat 0.002g 0.016g N/A
Saturated fat 0.536g 0.631g 0%
Tryptophan 0.17mg 0.065mg 0%
Threonine 0.354mg 0.231mg 0%
Isoleucine 0.473mg 0.242mg 0%
Leucine 1.537mg 0.438mg 0%
Lysine 0.144mg 0.377mg 0%
Methionine 0.319mg 0.083mg 0%
Phenylalanine 0.675mg 0.297mg 0%
Valine 0.584mg 0.287mg 0%
Omega-3 - ALA 0.044g 0.169g N/A
Omega-3 - Eicosatrienoic acid 0g 0.001g N/A
Omega-6 - Eicosadienoic acid 0.002g 0.008g N/A
Omega-6 - Linoleic acid 2.549g 0.36g 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
5% 2% 14% 78% 2%
Protein: 4.98 g
Fats: 2.01 g
Carbs: 13.55 g
Water: 77.75 g
Other: 1.71 g
Contains more ProteinProtein +115.9%
Contains more FatsFats +111.4%
Contains more CarbsCarbs +454.4%
Contains more WaterWater +796.8%
Contains more OtherOther +41.3%

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
36% 34% 31%
Saturated fat: Sat. Fat 0.631 g
Monounsaturated fat: Mono. Fat 0.601 g
Polyunsaturated fat: Poly. Fat 0.543 g
Contains less Sat. FatSaturated fat -15.1%
Contains more Mono. FatMonounsaturated fat +53.7%
Contains more Poly. FatPolyunsaturated fat +382.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
98% 2%
Starch: 69.88 g
Sucrose: 0.3 g
Glucose: 1.26 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0.11 g
Galactose: 0 g
93% 7%
Starch: 7.43 g
Sucrose: 0.54 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +840.5%
Contains more GlucoseGlucose +∞%
Contains more MaltoseMaltose +∞%
Contains more SucroseSucrose +80%
~equal in Fructose ~0g
~equal in Lactose ~0g
~equal in Galactose ~0g

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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. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/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.