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  6. Millet raw vs. Cranberry beans

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

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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.
  • Cranberry beans has a lower glycemic index (35) than millet raw (71).

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.
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 36% 15% 34% 78% 77% 31% 58% 0.13% 48% 7.1%
Contains more MagnesiumMagnesium +128%
Contains more IronIron +44%
Contains more CopperCopper +224.7%
Contains more ZincZinc +47.4%
Contains more PhosphorusPhosphorus +111.1%
Contains more ManganeseManganese +341.1%
Contains more SeleniumSelenium +107.7%
Contains more CalciumCalcium +525%
Contains more PotassiumPotassium +98.5%
Contains less SodiumSodium -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.
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% 53% 16% 9.7% 14% 19% 0% 0% 155% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +100.5%
Contains more Vitamin B2Vitamin B2 +320.3%
Contains more Vitamin B3Vitamin B3 +816.5%
Contains more Vitamin B5Vitamin B5 +253.3%
Contains more Vitamin B6Vitamin B6 +374.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +143.5%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Millet raw Cranberry beans DV% diff.
Copper 0.75mg 0.231mg 58%
Manganese 1.632mg 0.37mg 55%
Folate 85µg 207µg 31%
Vitamin B3 4.72mg 0.515mg 26%
Vitamin B6 0.384mg 0.081mg 23%
Phosphorus 285mg 135mg 21%
Vitamin B1 0.421mg 0.21mg 18%
Vitamin B2 0.29mg 0.069mg 17%
Carbs 72.85g 24.46g 16%
Magnesium 114mg 50mg 15%
Polyunsaturated fat 2.134g 0.199g 13%
Vitamin B5 0.848mg 0.24mg 12%
Calories 378kcal 136kcal 12%
Iron 3.01mg 2.09mg 12%
Potassium 195mg 387mg 6%
Fats 4.22g 0.46g 6%
Zinc 1.68mg 1.14mg 5%
Calcium 8mg 50mg 4%
Saturated fat 0.723g 0.119g 3%
Selenium 2.7µg 1.3µg 3%
Protein 11.02g 9.34g 3%
Monounsaturated fat 0.773g 0.04g 2%
Vitamin K 0.9µg 1%
Net carbs 64.35g 15.86g N/A
Fiber 8.5g 8.6g 0%
Sodium 5mg 1mg 0%
Vitamin E 0.05mg 0%
Tryptophan 0.119mg 0.111mg 0%
Threonine 0.353mg 0.393mg 0%
Isoleucine 0.465mg 0.412mg 0%
Leucine 1.4mg 0.746mg 0%
Lysine 0.212mg 0.641mg 0%
Methionine 0.221mg 0.14mg 0%
Phenylalanine 0.58mg 0.505mg 0%
Valine 0.578mg 0.489mg 0%
Histidine 0.236mg 0.26mg 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
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 ProteinProtein +18%
Contains more FatsFats +817.4%
Contains more CarbsCarbs +197.8%
Contains more OtherOther +197.2%
Contains more WaterWater +645.7%

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 0.119 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.199 g
Contains more Mono. FatMonounsaturated fat +1832.5%
Contains more Poly. FatPolyunsaturated fat +972.4%
Contains less Sat. FatSaturated fat -83.5%

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.