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  6. Millet raw vs. Beans

Millet raw vs. Beans — In-Depth Nutrition Comparison

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Significant differences between millet raw and beans

  • 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 beans.
  • Millet raw covers your daily copper needs 60% more than beans.
  • Beans have 11 times less vitamin B3 than millet raw. Millet raw has 4.72mg of vitamin B3, while beans have 0.43mg.
  • Millet raw has a higher glycemic index. The glycemic index of millet raw is 71, while the glycemic index of beans is 33.

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

Infographic

Millet raw vs 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 81% 2.4% 17% 113% 250% 46% 122% 0.65% 213% 15%
Beans
Beans
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
Contains more MagnesiumMagnesium +256.3%
Contains more IronIron +937.9%
Contains more CopperCopper +264.1%
Contains more ZincZinc +20%
Contains more PhosphorusPhosphorus +174%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +525%
Contains more PotassiumPotassium +51.8%
Contains less SodiumSodium -80%
Contains more SeleniumSelenium +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.
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% 1% 0% 105% 67% 89% 51% 89% 0% 2.3% 64% 0%
Beans
Beans
4
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 10% 1.7% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
Contains more Vitamin B1Vitamin B1 +180.7%
Contains more Vitamin B2Vitamin B2 +383.3%
Contains more Vitamin B3Vitamin B3 +997.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +195.4%
Contains more Vitamin KVitamin K +12.5%
Contains more FolateFolate +254.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +200%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Millet raw Beans DV% diff.
Manganese 1.632mg 71%
Copper 0.75mg 0.206mg 60%
Iron 3.01mg 0.29mg 34%
Vitamin B3 4.72mg 0.43mg 27%
Phosphorus 285mg 104mg 26%
Vitamin B1 0.421mg 0.15mg 23%
Vitamin B6 0.384mg 0.13mg 20%
Magnesium 114mg 32mg 20%
Vitamin B2 0.29mg 0.06mg 18%
Vitamin B5 0.848mg 17%
Carbs 72.85g 20.49g 17%
Folate 85µg 24µg 15%
Calories 378kcal 105kcal 14%
Polyunsaturated fat 2.134g 0.172g 13%
Fiber 8.5g 5.5g 12%
Protein 11.02g 4.8g 12%
Fats 4.22g 0.4g 6%
Choline 30.8mg 6%
Calcium 8mg 50mg 4%
Saturated fat 0.723g 0.103g 3%
Vitamin C 0mg 3.1mg 3%
Zinc 1.68mg 1.4mg 3%
Potassium 195mg 296mg 3%
Selenium 2.7µg 4.5µg 3%
Monounsaturated fat 0.773g 0.035g 2%
Vitamin E 0.05mg 0.15mg 1%
Vitamin A 0µg 5µg 1%
Net carbs 64.35g 14.99g N/A
Sugar 7.78g N/A
Sodium 5mg 1mg 0%
Vitamin K 0.9µg 0.8µg 0%
Tryptophan 0.119mg 0%
Threonine 0.353mg 0%
Isoleucine 0.465mg 0%
Leucine 1.4mg 0%
Lysine 0.212mg 0%
Methionine 0.221mg 0%
Phenylalanine 0.58mg 0%
Valine 0.578mg 0%
Histidine 0.236mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Beans
Beans
1
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 ProteinProtein +129.6%
Contains more FatsFats +955%
Contains more CarbsCarbs +255.5%
Contains more OtherOther +89.5%
Contains more WaterWater +737.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 21% 59%
Saturated fat: Sat. Fat 0.723 g
Monounsaturated fat: Mono. Fat 0.773 g
Polyunsaturated fat: Poly. Fat 2.134 g
Beans
Beans
1
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
Contains more Mono. FatMonounsaturated fat +2108.6%
Contains more Poly. FatPolyunsaturated fat +1140.7%
Contains less Sat. FatSaturated fat -85.8%

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. Beans - 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.