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Millet raw vs Cranberry bean - In-Depth Nutrition Comparison

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Significant differences between Millet raw and Cranberry bean

  • Millet raw has more Manganese, and Vitamin B3, however Cranberry bean is richer in Folate, Fiber, Potassium, Vitamin B1, Iron, Selenium, Zinc, and Phosphorus.
  • Cranberry bean covers your daily Folate needs 130% more than Millet raw.
  • Cranberry bean has 3 times less Vitamin B3 than Millet raw. Millet raw has 4.72mg of Vitamin B3, while Cranberry bean has 1.455mg.

Specific food types used in this comparison are Millet, raw and Beans, cranberry (roman), mature seeds, raw.

Infographic

Millet raw vs Cranberry 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
Cranberry bean
Cranberry bean
Contains less Sodium -16.7%
Contains more Calcium +1487.5%
Contains more Iron +66.1%
Contains more Magnesium +36.8%
Contains more Phosphorus +30.5%
Contains more Potassium +583.1%
Contains more Zinc +116.1%
Equal in Copper - 0.794
Millet raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 113% 82% 123% 18% 1% 46% 250%
Cranberry bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 39% 188% 112% 160% 118% 1% 99% 265%
Contains less Sodium -16.7%
Contains more Calcium +1487.5%
Contains more Iron +66.1%
Contains more Magnesium +36.8%
Contains more Phosphorus +30.5%
Contains more Potassium +583.1%
Contains more Zinc +116.1%
Equal in Copper - 0.794

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
6
:
3
Cranberry bean
Cranberry bean
Contains more Vitamin B2 +36.2%
Contains more Vitamin B3 +224.4%
Contains more Vitamin B5 +13.4%
Contains more Vitamin B6 +24.3%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +77.4%
Contains more Folate +610.6%
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%
Cranberry bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 0% 187% 50% 28% 45% 72% 453% 0% 0%
Contains more Vitamin B2 +36.2%
Contains more Vitamin B3 +224.4%
Contains more Vitamin B5 +13.4%
Contains more Vitamin B6 +24.3%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +77.4%
Contains more Folate +610.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Millet raw
Millet raw
2
:
3
Cranberry bean
Cranberry bean
Contains more Fats +243.1%
Contains more Carbs +21.3%
Contains more Protein +109%
Contains more Water +42.9%
Equal in Other - 3.3
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
Cranberry bean
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 g
Contains more Fats +243.1%
Contains more Carbs +21.3%
Contains more Protein +109%
Contains more Water +42.9%
Equal in Other - 3.3

Fat Type Comparison

Fat type breakdown side-by-side comparison
Millet raw
Millet raw
2
:
1
Cranberry bean
Cranberry bean
Contains more Monounsaturated Fat +629.2%
Contains more Polyunsaturated fat +304.9%
Contains less Saturated Fat -56.3%
Millet raw
20% 21% 59%
Saturated Fat: 0.723 g
Monounsaturated Fat: 0.773 g
Polyunsaturated fat: 2.134 g
Cranberry bean
33% 11% 56%
Saturated Fat: 0.316 g
Monounsaturated Fat: 0.106 g
Polyunsaturated fat: 0.527 g
Contains more Monounsaturated Fat +629.2%
Contains more Polyunsaturated fat +304.9%
Contains less Saturated Fat -56.3%

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 Cranberry bean
Lower in Sodium ok
Lower in price ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Millet raw Cranberry bean Opinion
Net carbs 64.35g 35.35g Millet raw
Protein 11.02g 23.03g Cranberry bean
Fats 4.22g 1.23g Millet raw
Carbs 72.85g 60.05g Millet raw
Calories 378kcal 335kcal Millet raw
Fiber 8.5g 24.7g Cranberry bean
Calcium 8mg 127mg Cranberry bean
Iron 3.01mg 5mg Cranberry bean
Magnesium 114mg 156mg Cranberry bean
Phosphorus 285mg 372mg Cranberry bean
Potassium 195mg 1332mg Cranberry bean
Sodium 5mg 6mg Millet raw
Zinc 1.68mg 3.63mg Cranberry bean
Copper 0.75mg 0.794mg Cranberry bean
Vitamin A 0IU 2IU Cranberry bean
Vitamin E 0.05mg Millet raw
Vitamin B1 0.421mg 0.747mg Cranberry bean
Vitamin B2 0.29mg 0.213mg Millet raw
Vitamin B3 4.72mg 1.455mg Millet raw
Vitamin B5 0.848mg 0.748mg Millet raw
Vitamin B6 0.384mg 0.309mg Millet raw
Folate 85µg 604µg Cranberry bean
Vitamin K 0.9µg Millet raw
Tryptophan 0.119mg 0.273mg Cranberry bean
Threonine 0.353mg 0.969mg Cranberry bean
Isoleucine 0.465mg 1.017mg Cranberry bean
Leucine 1.4mg 1.838mg Cranberry bean
Lysine 0.212mg 1.58mg Cranberry bean
Methionine 0.221mg 0.346mg Cranberry bean
Phenylalanine 0.58mg 1.245mg Cranberry bean
Valine 0.578mg 1.205mg Cranberry bean
Histidine 0.236mg 0.641mg Cranberry bean
Saturated Fat 0.723g 0.316g Cranberry bean
Monounsaturated Fat 0.773g 0.106g Millet raw
Polyunsaturated fat 2.134g 0.527g Millet raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Millet raw Cranberry 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
69%
Cranberry bean
Minerals Daily Need Coverage Score
79%
Millet raw
122%
Cranberry bean

Comparison summary

Which food contains less Sodium?
Millet raw
Millet raw contains less Sodium (difference - 1mg)
Which food is cheaper?
Millet raw
Millet raw is cheaper (difference - $1.8)
Which food is lower in Saturated Fat?
Cranberry bean
Cranberry bean is lower in Saturated Fat (difference - 0.407g)
Which food is lower in glycemic index?
Cranberry bean
Cranberry bean is lower in glycemic index (difference - 36)
Which food is richer in minerals?
Cranberry bean
Cranberry bean is relatively richer in minerals
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)
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. Cranberry bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.