Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Millet raw vs. Cranberry beans — In-Depth Nutrition Comparison

Compare

Differences between Millet raw and Cranberry beans

  • Millet raw is higher in Copper, Manganese, Vitamin B3, Vitamin B6, Phosphorus, Vitamin B1, Vitamin B2, Magnesium, and Vitamin B5, however, Cranberry beans is richer in Folate.
  • Millet raw's daily need coverage for Copper is 58% higher.
  • Millet raw has 9 times more Vitamin B3 than Cranberry beans. While Millet raw has 4.72mg of Vitamin B3, Cranberry beans has only 0.515mg.

The food types used in this comparison are Millet, raw and Beans, cranberry (roman), mature seeds, cooked, boiled, without salt.

Infographic

Millet raw vs Cranberry 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.
Contains more Iron +44%
Contains more Magnesium +128%
Contains more Phosphorus +111.1%
Contains more Zinc +47.4%
Contains more Copper +224.7%
Contains more Manganese +341.1%
Contains more Selenium +107.7%
Contains more Calcium +525%
Contains more Potassium +98.5%
Contains less Sodium -80%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 113% 82% 123% 18% 1% 46% 250% 213% 15%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 79% 36% 58% 35% 1% 32% 77% 49% 8%
Contains more Iron +44%
Contains more Magnesium +128%
Contains more Phosphorus +111.1%
Contains more Zinc +47.4%
Contains more Copper +224.7%
Contains more Manganese +341.1%
Contains more Selenium +107.7%
Contains more Calcium +525%
Contains more Potassium +98.5%
Contains less Sodium -80%

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.
:
Contains more Vitamin B1 +100.5%
Contains more Vitamin B2 +320.3%
Contains more Vitamin B3 +816.5%
Contains more Vitamin B5 +253.3%
Contains more Vitamin B6 +374.1%
Contains more Folate +143.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 1% 0% 0% 106% 67% 89% 51% 89% 64% 0% 0% 3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 0% 0% 0% 53% 16% 10% 15% 19% 156% 0% 0% 0%
Contains more Vitamin B1 +100.5%
Contains more Vitamin B2 +320.3%
Contains more Vitamin B3 +816.5%
Contains more Vitamin B5 +253.3%
Contains more Vitamin B6 +374.1%
Contains more Folate +143.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +18%
Contains more Fats +817.4%
Contains more Carbs +197.8%
Contains more Other +197.2%
Contains more Water +645.7%
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
9% 24% 65%
Protein: 9.34 g
Fats: 0.46 g
Carbs: 24.46 g
Water: 64.65 g
Other: 1.09 g
Contains more Protein +18%
Contains more Fats +817.4%
Contains more Carbs +197.8%
Contains more Other +197.2%
Contains more Water +645.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +1832.5%
Contains more Polyunsaturated fat +972.4%
Contains less Saturated Fat -83.5%
20% 21% 59%
Saturated Fat: 0.723 g
Monounsaturated Fat: 0.773 g
Polyunsaturated fat: 2.134 g
33% 11% 56%
Saturated Fat: 0.119 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.199 g
Contains more Monounsaturated Fat +1832.5%
Contains more Polyunsaturated fat +972.4%
Contains less Saturated Fat -83.5%

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 Cranberry beans
Rich in minerals ok
Lower in price ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sugar Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Millet raw Cranberry beans Opinion
Net carbs 64.35g 15.86g Millet raw
Protein 11.02g 9.34g Millet raw
Fats 4.22g 0.46g Millet raw
Carbs 72.85g 24.46g Millet raw
Calories 378kcal 136kcal Millet raw
Fiber 8.5g 8.6g Cranberry beans
Calcium 8mg 50mg Cranberry beans
Iron 3.01mg 2.09mg Millet raw
Magnesium 114mg 50mg Millet raw
Phosphorus 285mg 135mg Millet raw
Potassium 195mg 387mg Cranberry beans
Sodium 5mg 1mg Cranberry beans
Zinc 1.68mg 1.14mg Millet raw
Copper 0.75mg 0.231mg Millet raw
Manganese 1.632mg 0.37mg Millet raw
Selenium 2.7µg 1.3µg Millet raw
Vitamin E 0.05mg Millet raw
Vitamin B1 0.421mg 0.21mg Millet raw
Vitamin B2 0.29mg 0.069mg Millet raw
Vitamin B3 4.72mg 0.515mg Millet raw
Vitamin B5 0.848mg 0.24mg Millet raw
Vitamin B6 0.384mg 0.081mg Millet raw
Folate 85µg 207µg Cranberry beans
Vitamin K 0.9µg Millet raw
Tryptophan 0.119mg 0.111mg Millet raw
Threonine 0.353mg 0.393mg Cranberry beans
Isoleucine 0.465mg 0.412mg Millet raw
Leucine 1.4mg 0.746mg Millet raw
Lysine 0.212mg 0.641mg Cranberry beans
Methionine 0.221mg 0.14mg Millet raw
Phenylalanine 0.58mg 0.505mg Millet raw
Valine 0.578mg 0.489mg Millet raw
Histidine 0.236mg 0.26mg Cranberry beans
Saturated Fat 0.723g 0.119g Cranberry beans
Monounsaturated Fat 0.773g 0.04g Millet raw
Polyunsaturated fat 2.134g 0.199g Millet raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Millet raw Cranberry beans
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
36%
Millet raw
20%
Cranberry beans
Minerals Daily Need Coverage Score
86%
Millet raw
38%
Cranberry beans

Comparison summary

Which food is richer in minerals?
Millet raw
Millet raw is relatively richer in minerals
Which food is cheaper?
Millet raw
Millet raw is cheaper (difference - $1.8)
Which food is richer in vitamins?
Millet raw
Millet raw is relatively richer in vitamins
Which food contains less Sodium?
Cranberry beans
Cranberry beans contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Cranberry beans
Cranberry beans is lower in Saturated Fat (difference - 0.604g)
Which food is lower in glycemic index?
Cranberry beans
Cranberry beans is lower in glycemic index (difference - 36)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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. Cranberry beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173736/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.