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).
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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.
| 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10.75 g
Fats:
4.25 g
Carbs:
75.12 g
Water:
8.67 g
Other:
1.21 g
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
Saturated fat:
Sat. Fat
0.536 g
Monounsaturated fat:
Mono. Fat
0.924 g
Polyunsaturated fat:
Poly. Fat
2.618 g
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
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
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
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
33%
10%
Minerals Daily Need Coverage Score
94%
33%
Comparison summary
Which food is lower in Sugar?
Refried beans is lower in Sugar (difference - 1.12g)
Which food is lower in glycemic index?
Refried beans is lower in glycemic index (difference - 32)
Which food is lower in Cholesterol?
Millet flour is lower in Cholesterol (difference - 0mg)
Which food contains less Sodium?
Millet flour contains less Sodium (difference - 366mg)
Which food is lower in Saturated fat?
Millet flour is lower in Saturated fat (difference - 0.095g)
Which food is richer in minerals?
Millet flour is relatively richer in minerals
Which food is cheaper?
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The foods are relatively equal in price ($)
Which food is richer in vitamins?
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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.