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Millet raw vs Bean - In-Depth Nutrition Comparison

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Summary of differences between Millet raw and Bean

  • Millet raw has more Vitamin B3, and Manganese, while Bean has more Folate, Selenium, Potassium, Fiber, Iron, Vitamin B1, Phosphorus, and Copper.
  • Bean covers your daily need of Folate 110% more than Millet raw.
  • Millet raw contains 4 times more Vitamin B3 than Bean. While Millet raw contains 4.72mg of Vitamin B3, Bean contains only 1.174mg.

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

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Millet raw
Millet raw
1
:
7
Bean
Bean
Contains less Sodium -58.3%
Contains more Calcium +1312.5%
Contains more Iron +68.4%
Contains more Magnesium +54.4%
Contains more Phosphorus +44.2%
Contains more Potassium +614.4%
Contains more Zinc +35.7%
Contains more Copper +19.1%
Millet raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 113% 82% 123% 18% 1% 46% 250%
Bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 34% 191% 126% 177% 123% 2% 63% 298%
Contains less Sodium -58.3%
Contains more Calcium +1312.5%
Contains more Iron +68.4%
Contains more Magnesium +54.4%
Contains more Phosphorus +44.2%
Contains more Potassium +614.4%
Contains more Zinc +35.7%
Contains more Copper +19.1%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Millet raw
Millet raw
3
:
6
Bean
Bean
Contains more Vitamin B2 +36.8%
Contains more Vitamin B3 +302%
Contains more Vitamin E +320%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +69.4%
Contains more Vitamin B6 +23.4%
Contains more Folate +517.6%
Contains more Vitamin K +522.2%
Equal in Vitamin B5 - 0.785
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 0% 5% 0% 21% 179% 49% 23% 48% 110% 394% 0% 14%
Contains more Vitamin B2 +36.8%
Contains more Vitamin B3 +302%
Contains more Vitamin E +320%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +69.4%
Contains more Vitamin B6 +23.4%
Contains more Folate +517.6%
Contains more Vitamin K +522.2%
Equal in Vitamin B5 - 0.785

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Millet raw
Millet raw
2
:
3
Bean
Bean
Contains more Fats +243.1%
Contains more Carbs +16.5%
Contains more Protein +94.4%
Contains more Water +30.7%
Equal in Other - 3.47
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
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
Contains more Fats +243.1%
Contains more Carbs +16.5%
Contains more Protein +94.4%
Contains more Water +30.7%
Equal in Other - 3.47

Fat Type Comparison

Fat type breakdown side-by-side comparison
Millet raw
Millet raw
2
:
1
Bean
Bean
Contains more Monounsaturated Fat +237.6%
Contains more Polyunsaturated fat +424.3%
Contains less Saturated Fat -67.5%
Millet raw
20% 21% 59%
Saturated Fat: 0.723 g
Monounsaturated Fat: 0.773 g
Polyunsaturated fat: 2.134 g
Bean
27% 26% 47%
Saturated Fat: 0.235 g
Monounsaturated Fat: 0.229 g
Polyunsaturated fat: 0.407 g
Contains more Monounsaturated Fat +237.6%
Contains more Polyunsaturated fat +424.3%
Contains less Saturated Fat -67.5%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Millet raw Bean
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Millet raw Bean Opinion
Net carbs 64.35g 47.05g Millet raw
Protein 11.02g 21.42g Bean
Fats 4.22g 1.23g Millet raw
Carbs 72.85g 62.55g Millet raw
Calories 378kcal 347kcal Millet raw
Starch 34.17g Bean
Sugar 2.11g Millet raw
Fiber 8.5g 15.5g Bean
Calcium 8mg 113mg Bean
Iron 3.01mg 5.07mg Bean
Magnesium 114mg 176mg Bean
Phosphorus 285mg 411mg Bean
Potassium 195mg 1393mg Bean
Sodium 5mg 12mg Millet raw
Zinc 1.68mg 2.28mg Bean
Copper 0.75mg 0.893mg Bean
Vitamin E 0.05mg 0.21mg Bean
Vitamin C 0mg 6.3mg Bean
Vitamin B1 0.421mg 0.713mg Bean
Vitamin B2 0.29mg 0.212mg Millet raw
Vitamin B3 4.72mg 1.174mg Millet raw
Vitamin B5 0.848mg 0.785mg Millet raw
Vitamin B6 0.384mg 0.474mg Bean
Folate 85µg 525µg Bean
Vitamin K 0.9µg 5.6µg Bean
Tryptophan 0.119mg 0.237mg Bean
Threonine 0.353mg 0.81mg Bean
Isoleucine 0.465mg 0.871mg Bean
Leucine 1.4mg 1.558mg Bean
Lysine 0.212mg 1.356mg Bean
Methionine 0.221mg 0.259mg Bean
Phenylalanine 0.58mg 1.095mg Bean
Valine 0.578mg 0.998mg Bean
Histidine 0.236mg 0.556mg Bean
Saturated Fat 0.723g 0.235g Bean
Monounsaturated Fat 0.773g 0.229g Millet raw
Polyunsaturated fat 2.134g 0.407g 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 show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
39%
Millet raw
70%
Bean
Minerals Daily Need Coverage Score
79%
Millet raw
126%
Bean

Comparison summary

Which food is lower in Sugar?
Millet raw
Millet raw is lower in Sugar (difference - 2.11g)
Which food contains less Sodium?
Millet raw
Millet raw contains less Sodium (difference - 7mg)
Which food is cheaper?
Millet raw
Millet raw is cheaper (difference - $0.9)
Which food is lower in Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 0.488g)
Which food is lower in glycemic index?
Bean
Bean is lower in glycemic index (difference - 38)
Which food is richer in minerals?
Bean
Bean is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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/175199/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.