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  6. Millet raw vs. Black turtle bean

Millet raw vs. Black turtle bean — In-Depth Nutrition Comparison

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What are the differences between millet raw and black turtle bean?

  • Millet raw is higher in manganese and vitamin B3, yet black turtle bean is higher in folate, iron, vitamin B1, potassium, fiber, copper, phosphorus, and calcium.
  • Black turtle bean's daily need coverage for folate is 90% more.
  • Millet raw has 2 times more vitamin B3 than black turtle bean. While millet raw has 4.72mg of vitamin B3, black turtle bean has only 1.955mg.
  • The glycemic index of black turtle bean is lower.

We used Millet, raw and Beans, black turtle, mature seeds, raw types in this article.

Infographic

Millet raw vs Black turtle 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 114% 48% 132% 326% 333% 60% 189% 1.2% 130% 17%
Contains less SodiumSodium -44.4%
Contains more ManganeseManganese +63.2%
Contains more MagnesiumMagnesium +40.4%
Contains more CalciumCalcium +1900%
Contains more PotassiumPotassium +669.2%
Contains more IronIron +189%
Contains more CopperCopper +33.3%
Contains more ZincZinc +31%
Contains more PhosphorusPhosphorus +54.4%
Contains more SeleniumSelenium +18.5%

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% 4.2% 0% 225% 45% 37% 54% 66% 0% 14% 333% 0%
Contains more Vitamin B2Vitamin B2 +50.3%
Contains more Vitamin B3Vitamin B3 +141.4%
Contains more Vitamin B6Vitamin B6 +34.3%
Contains more Vitamin EVitamin E +320%
Contains more Vitamin B1Vitamin B1 +113.8%
Contains more Vitamin KVitamin K +522.2%
Contains more FolateFolate +422.4%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.899mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Millet raw Black turtle bean DV% diff.
Folate 85µg 444µg 90%
Iron 3.01mg 8.7mg 71%
Vitamin B1 0.421mg 0.9mg 40%
Potassium 195mg 1500mg 38%
Copper 0.75mg 1mg 28%
Fiber 8.5g 15.5g 28%
Manganese 1.632mg 1mg 27%
Phosphorus 285mg 440mg 22%
Protein 11.02g 21.25g 20%
Vitamin B3 4.72mg 1.955mg 17%
Calcium 8mg 160mg 15%
Polyunsaturated fat 2.134g 0.387g 12%
Magnesium 114mg 160mg 11%
Vitamin B6 0.384mg 0.286mg 8%
Vitamin B2 0.29mg 0.193mg 7%
Zinc 1.68mg 2.2mg 5%
Fats 4.22g 0.9g 5%
Vitamin K 0.9µg 5.6µg 4%
Carbs 72.85g 63.25g 3%
Monounsaturated fat 0.773g 0.078g 2%
Saturated fat 0.723g 0.232g 2%
Calories 378kcal 339kcal 2%
Vitamin B5 0.848mg 0.899mg 1%
Selenium 2.7µg 3.2µg 1%
Vitamin E 0.05mg 0.21mg 1%
Net carbs 64.35g 47.75g N/A
Sugar 2.12g N/A
Sodium 5mg 9mg 0%
Tryptophan 0.119mg 0.252mg 0%
Threonine 0.353mg 0.894mg 0%
Isoleucine 0.465mg 0.938mg 0%
Leucine 1.4mg 1.697mg 0%
Lysine 0.212mg 1.459mg 0%
Methionine 0.221mg 0.32mg 0%
Phenylalanine 0.58mg 1.149mg 0%
Valine 0.578mg 1.112mg 0%
Histidine 0.236mg 0.592mg 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
21% 63% 11% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 g
Contains more FatsFats +368.9%
Contains more CarbsCarbs +15.2%
Contains more ProteinProtein +92.8%
Contains more WaterWater +26.9%
Contains more OtherOther +11.1%

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
33% 11% 56%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.078 g
Polyunsaturated fat: Poly. Fat 0.387 g
Contains more Mono. FatMonounsaturated fat +891%
Contains more Poly. FatPolyunsaturated fat +451.4%
Contains less Sat. FatSaturated fat -67.9%

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. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175186/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.