Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Millet raw
  5. Compare
  6. Millet raw vs. Cranberry bean raw

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

Compare

Significant differences between millet raw and cranberry bean raw

  • Millet raw has more manganese and vitamin B3; however, cranberry bean raw is richer in folate, fiber, potassium, vitamin B1, iron, selenium, zinc, and phosphorus.
  • Cranberry bean raw covers your daily folate needs 130% more than millet raw.
  • Cranberry bean raw has 3 times less vitamin B3 than millet raw. Millet raw has 4.72mg of vitamin B3, while cranberry bean raw has 1.455mg.
  • Millet raw has a higher glycemic index. The glycemic index of millet raw is 71, while the glycemic index of cranberry bean raw is 35.

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

Infographic

Millet raw vs Cranberry bean raw 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 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
Contains less SodiumSodium -16.7%
Contains more ManganeseManganese +77.4%
Contains more MagnesiumMagnesium +36.8%
Contains more CalciumCalcium +1487.5%
Contains more PotassiumPotassium +583.1%
Contains more IronIron +66.1%
Contains more ZincZinc +116.1%
Contains more PhosphorusPhosphorus +30.5%
Contains more SeleniumSelenium +370.4%
~equal in Copper ~0.794mg

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% 187% 49% 27% 45% 71% 0% 0% 453% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +36.2%
Contains more Vitamin B3Vitamin B3 +224.4%
Contains more Vitamin B5Vitamin B5 +13.4%
Contains more Vitamin B6Vitamin B6 +24.3%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +77.4%
Contains more FolateFolate +610.6%
~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 Cranberry bean raw DV% diff.
Folate 85µg 604µg 130%
Fiber 8.5g 24.7g 65%
Potassium 195mg 1332mg 33%
Manganese 1.632mg 0.92mg 31%
Vitamin B1 0.421mg 0.747mg 27%
Iron 3.01mg 5mg 25%
Protein 11.02g 23.03g 24%
Vitamin B3 4.72mg 1.455mg 20%
Zinc 1.68mg 3.63mg 18%
Selenium 2.7µg 12.7µg 18%
Calcium 8mg 127mg 12%
Phosphorus 285mg 372mg 12%
Polyunsaturated fat 2.134g 0.527g 11%
Magnesium 114mg 156mg 10%
Vitamin B2 0.29mg 0.213mg 6%
Vitamin B6 0.384mg 0.309mg 6%
Fats 4.22g 1.23g 5%
Copper 0.75mg 0.794mg 5%
Carbs 72.85g 60.05g 4%
Saturated fat 0.723g 0.316g 2%
Monounsaturated fat 0.773g 0.106g 2%
Calories 378kcal 335kcal 2%
Vitamin B5 0.848mg 0.748mg 2%
Vitamin K 0.9µg 1%
Net carbs 64.35g 35.35g N/A
Sodium 5mg 6mg 0%
Vitamin E 0.05mg 0%
Tryptophan 0.119mg 0.273mg 0%
Threonine 0.353mg 0.969mg 0%
Isoleucine 0.465mg 1.017mg 0%
Leucine 1.4mg 1.838mg 0%
Lysine 0.212mg 1.58mg 0%
Methionine 0.221mg 0.346mg 0%
Phenylalanine 0.58mg 1.245mg 0%
Valine 0.578mg 1.205mg 0%
Histidine 0.236mg 0.641mg 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
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 FatsFats +243.1%
Contains more CarbsCarbs +21.3%
Contains more ProteinProtein +109%
Contains more WaterWater +42.9%
~equal in Other ~3.3g

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 0.316 g
Monounsaturated fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 g
Contains more Mono. FatMonounsaturated fat +629.2%
Contains more Poly. FatPolyunsaturated fat +304.9%
Contains less Sat. FatSaturated fat -56.3%

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 bean raw - 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.