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  6. Millet raw vs. Bean

Millet raw vs. Bean — In-Depth Nutrition Comparison

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Significant differences between Millet raw and Bean

  • The amount of Copper, Iron, Vitamin B3, Phosphorus, Vitamin B1, Vitamin B6, Magnesium, Vitamin B2, Folate, and Fiber in Millet raw is higher than in Bean.
  • Millet raw covers your daily Copper needs 60% more than Bean.
  • Bean has 11 times less Vitamin B3 than Millet raw. Millet raw has 4.72mg of Vitamin B3, while Bean has 0.43mg.

Specific food types used in this comparison are Millet, raw and Beans, baked, canned, no salt added.

Infographic

Millet raw vs Bean 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.
Millet raw
Millet raw
6
:
4
Bean
Bean
Contains more Iron +937.9%
Contains more Magnesium +256.3%
Contains more Phosphorus +174%
Contains more Zinc +20%
Contains more Copper +264.1%
Contains more Calcium +525%
Contains more Potassium +51.8%
Contains less Sodium -80%
Contains more Selenium +66.7%
Millet raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 113% 82% 123% 18% 1% 46% 250% 213% 15%
Bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 11% 23% 45% 27% 1% 39% 69% 0% 25%
Contains more Iron +937.9%
Contains more Magnesium +256.3%
Contains more Phosphorus +174%
Contains more Zinc +20%
Contains more Copper +264.1%
Contains more Calcium +525%
Contains more Potassium +51.8%
Contains less Sodium -80%
Contains more Selenium +66.7%

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.
Millet raw
Millet raw
7
:
3
Bean
Bean
Contains more Vitamin B1 +180.7%
Contains more Vitamin B2 +383.3%
Contains more Vitamin B3 +997.7%
Contains more Vitamin B6 +195.4%
Contains more Folate +254.2%
Contains more Vitamin K +12.5%
Contains more Vitamin A +∞%
Contains more Vitamin E +200%
Contains more Vitamin C +∞%
Millet raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 106% 67% 89% 51% 89% 64% 0% 3%
Bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 3% 0% 11% 38% 14% 9% 0% 30% 18% 0% 2%
Contains more Vitamin B1 +180.7%
Contains more Vitamin B2 +383.3%
Contains more Vitamin B3 +997.7%
Contains more Vitamin B6 +195.4%
Contains more Folate +254.2%
Contains more Vitamin K +12.5%
Contains more Vitamin A +∞%
Contains more Vitamin E +200%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Millet raw
Millet raw
4
:
1
Bean
Bean
Contains more Protein +129.6%
Contains more Fats +955%
Contains more Carbs +255.5%
Contains more Other +89.5%
Contains more Water +737.4%
Millet raw
11% 4% 73% 9% 3%
Protein: 11.02 g
Fats: 4.22 g
Carbs: 72.85 g
Water: 8.67 g
Other: 3.24 g
Bean
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Contains more Protein +129.6%
Contains more Fats +955%
Contains more Carbs +255.5%
Contains more Other +89.5%
Contains more Water +737.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Millet raw
Millet raw
2
:
1
Bean
Bean
Contains more Monounsaturated Fat +2108.6%
Contains more Polyunsaturated fat +1140.7%
Contains less Saturated Fat -85.8%
Millet raw
20% 21% 59%
Saturated Fat: 0.723 g
Monounsaturated Fat: 0.773 g
Polyunsaturated fat: 2.134 g
Bean
33% 11% 55%
Saturated Fat: 0.103 g
Monounsaturated Fat: 0.035 g
Polyunsaturated fat: 0.172 g
Contains more Monounsaturated Fat +2108.6%
Contains more Polyunsaturated fat +1140.7%
Contains less Saturated Fat -85.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Millet raw Bean
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Millet raw Bean Opinion
Net carbs 64.35g 14.99g Millet raw
Protein 11.02g 4.8g Millet raw
Fats 4.22g 0.4g Millet raw
Carbs 72.85g 20.49g Millet raw
Calories 378kcal 105kcal Millet raw
Sugar 7.78g Millet raw
Fiber 8.5g 5.5g Millet raw
Calcium 8mg 50mg Bean
Iron 3.01mg 0.29mg Millet raw
Magnesium 114mg 32mg Millet raw
Phosphorus 285mg 104mg Millet raw
Potassium 195mg 296mg Bean
Sodium 5mg 1mg Bean
Zinc 1.68mg 1.4mg Millet raw
Copper 0.75mg 0.206mg Millet raw
Manganese 1.632mg Millet raw
Selenium 2.7µg 4.5µg Bean
Vitamin A 0IU 106IU Bean
Vitamin A RAE 0µg 5µg Bean
Vitamin E 0.05mg 0.15mg Bean
Vitamin C 0mg 3.1mg Bean
Vitamin B1 0.421mg 0.15mg Millet raw
Vitamin B2 0.29mg 0.06mg Millet raw
Vitamin B3 4.72mg 0.43mg Millet raw
Vitamin B5 0.848mg Millet raw
Vitamin B6 0.384mg 0.13mg Millet raw
Folate 85µg 24µg Millet raw
Vitamin K 0.9µg 0.8µg Millet raw
Tryptophan 0.119mg Millet raw
Threonine 0.353mg Millet raw
Isoleucine 0.465mg Millet raw
Leucine 1.4mg Millet raw
Lysine 0.212mg Millet raw
Methionine 0.221mg Millet raw
Phenylalanine 0.58mg Millet raw
Valine 0.578mg Millet raw
Histidine 0.236mg Millet raw
Saturated Fat 0.723g 0.103g Bean
Monounsaturated Fat 0.773g 0.035g Millet raw
Polyunsaturated fat 2.134g 0.172g Millet raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Millet raw Bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
39%
Millet raw
11%
Bean
Minerals Daily Need Coverage Score
86%
Millet raw
25%
Bean

Comparison summary

Which food is lower in Sugar?
Millet raw
Millet raw is lower in Sugar (difference - 7.78g)
Which food is cheaper?
Millet raw
Millet raw is cheaper (difference - $0.9)
Which food is richer in minerals?
Millet raw
Millet raw is relatively richer in minerals
Which food is richer in vitamins?
Millet raw
Millet raw is relatively richer in vitamins
Which food contains less Sodium?
Bean
Bean contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 0.62g)
Which food is lower in glycemic index?
Bean
Bean is lower in glycemic index (difference - 38)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169702/nutrients
  2. Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.