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  6. Millet raw vs. Adzuki bean

Millet raw vs. Adzuki bean — In-Depth Nutrition Comparison

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Summary of differences between millet raw and adzuki bean

  • Millet raw has more copper, manganese, vitamin B1, vitamin B3, vitamin B6, vitamin B2, phosphorus, magnesium, and iron, while adzuki bean has more potassium.
  • Millet raw covers your daily need for copper, 50% more than adzuki bean.
  • Millet raw contains 7 times more vitamin B3 than adzuki bean. While millet raw contains 4.72mg of vitamin B3, adzuki bean contains only 0.717mg.
  • Adzuki bean has a lower glycemic index. The glycemic index of adzuki bean is 29, while the glycemic index of millet raw is 71.

These are the specific foods used in this comparison Millet, raw and Beans, adzuki, mature seeds, cooked, boiled, without salt.

Infographic

Millet raw vs Adzuki 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 37% 8.4% 47% 75% 99% 48% 72% 1% 75% 6.5%
Contains more MagnesiumMagnesium +119.2%
Contains more IronIron +50.5%
Contains more CopperCopper +151.7%
Contains more PhosphorusPhosphorus +69.6%
Contains less SodiumSodium -37.5%
Contains more ManganeseManganese +184.8%
Contains more SeleniumSelenium +125%
Contains more CalciumCalcium +250%
Contains more PotassiumPotassium +172.8%
~equal in Zinc ~1.77mg

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%
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% 0% 0% 29% 15% 13% 26% 22% 0% 0% 91% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +266.1%
Contains more Vitamin B2Vitamin B2 +353.1%
Contains more Vitamin B3Vitamin B3 +558.3%
Contains more Vitamin B5Vitamin B5 +97.2%
Contains more Vitamin B6Vitamin B6 +300%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +42.4%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Millet raw Adzuki bean DV% diff.
Copper 0.75mg 0.298mg 50%
Manganese 1.632mg 0.573mg 46%
Vitamin B1 0.421mg 0.115mg 26%
Vitamin B3 4.72mg 0.717mg 25%
Vitamin B6 0.384mg 0.096mg 22%
Vitamin B2 0.29mg 0.064mg 17%
Phosphorus 285mg 168mg 17%
Carbs 72.85g 24.77g 16%
Magnesium 114mg 52mg 15%
Polyunsaturated fat 2.134g 0.021g 14%
Calories 378kcal 128kcal 13%
Iron 3.01mg 2mg 13%
Potassium 195mg 532mg 10%
Folate 85µg 121µg 9%
Vitamin B5 0.848mg 0.43mg 8%
Protein 11.02g 7.52g 7%
Fats 4.22g 0.1g 6%
Fiber 8.5g 7.3g 5%
Selenium 2.7µg 1.2µg 3%
Saturated fat 0.723g 0.036g 3%
Monounsaturated fat 0.773g 0.009g 2%
Calcium 8mg 28mg 2%
Zinc 1.68mg 1.77mg 1%
Vitamin K 0.9µg 1%
Net carbs 64.35g 17.47g N/A
Sodium 5mg 8mg 0%
Vitamin E 0.05mg 0%
Tryptophan 0.119mg 0.072mg 0%
Threonine 0.353mg 0.255mg 0%
Isoleucine 0.465mg 0.3mg 0%
Leucine 1.4mg 0.632mg 0%
Lysine 0.212mg 0.567mg 0%
Methionine 0.221mg 0.079mg 0%
Phenylalanine 0.58mg 0.398mg 0%
Valine 0.578mg 0.387mg 0%
Histidine 0.236mg 0.198mg 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
8% 25% 66%
Protein: 7.52 g
Fats: 0.1 g
Carbs: 24.77 g
Water: 66.29 g
Other: 1.32 g
Contains more ProteinProtein +46.5%
Contains more FatsFats +4120%
Contains more CarbsCarbs +194.1%
Contains more OtherOther +145.5%
Contains more WaterWater +664.6%

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
55% 14% 32%
Saturated fat: Sat. Fat 0.036 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.021 g
Contains more Mono. FatMonounsaturated fat +8488.9%
Contains more Poly. FatPolyunsaturated fat +10061.9%
Contains less Sat. FatSaturated fat -95%

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. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173728/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.