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  6. Millet raw vs. Kidney beans raw

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

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How are millet raw and kidney beans raw different?

  • Millet raw is richer in manganese and vitamin B3, while kidney beans raw is higher in folate, fiber, iron, potassium, protein, copper, phosphorus, and vitamin K.
  • Kidney beans raw covers your daily need for folate 77% more than millet raw.
  • Millet raw contains 2 times more vitamin B3 than kidney beans raw. Millet raw contains 4.72mg of vitamin B3, while kidney beans raw contains 2.06mg.
  • Millet raw has a higher glycemic index (71) than kidney beans raw (22).

Millet, raw and Beans, kidney, all types, mature seeds, raw types were used in this article.

Infographic

Millet raw vs Kidney beans raw infographic
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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 17%
Contains less SodiumSodium -79.2%
Contains more ManganeseManganese +59.8%
Contains more MagnesiumMagnesium +22.8%
Contains more CalciumCalcium +1687.5%
Contains more PotassiumPotassium +621%
Contains more IronIron +172.4%
Contains more CopperCopper +27.7%
Contains more ZincZinc +66.1%
Contains more PhosphorusPhosphorus +42.8%
Contains more SeleniumSelenium +18.5%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 1% 105% 67% 89% 51% 89% 0% 2.3% 64%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 15% 0% 0% 4.4% 132% 51% 39% 47% 92% 0% 48% 296%
Contains more Vitamin B2Vitamin B2 +32.4%
Contains more Vitamin B3Vitamin B3 +129.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +340%
Contains more Vitamin B1Vitamin B1 +25.7%
Contains more Vitamin KVitamin K +2011.1%
Contains more FolateFolate +363.5%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B5 ~0.78mg
~equal in Vitamin B6 ~0.397mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Millet raw Kidney beans raw DV% diff.
Folate 85µg 394µg 77%
Fiber 8.5g 24.9g 66%
Iron 3.01mg 8.2mg 65%
Potassium 195mg 1406mg 36%
Manganese 1.632mg 1.021mg 27%
Protein 11.02g 23.58g 25%
Copper 0.75mg 0.958mg 23%
Phosphorus 285mg 407mg 17%
Vitamin B3 4.72mg 2.06mg 17%
Vitamin K 0.9µg 19µg 15%
Calcium 8mg 143mg 14%
Polyunsaturated fat 2.134g 0.457g 11%
Zinc 1.68mg 2.79mg 10%
Vitamin B1 0.421mg 0.529mg 9%
Magnesium 114mg 140mg 6%
Fats 4.22g 0.83g 5%
Vitamin C 0mg 4.5mg 5%
Vitamin B2 0.29mg 0.219mg 5%
Carbs 72.85g 60.01g 4%
Saturated fat 0.723g 0.12g 3%
Calories 378kcal 333kcal 2%
Monounsaturated fat 0.773g 0.064g 2%
Sodium 5mg 24mg 1%
Vitamin E 0.05mg 0.22mg 1%
Selenium 2.7µg 3.2µg 1%
Vitamin B5 0.848mg 0.78mg 1%
Vitamin B6 0.384mg 0.397mg 1%
Protein per 100 calories 2.9g 7.1g N/A
Calories per 10 g protein 343kcal 141kcal N/A
Weight per 100 calories 26g 30g N/A
Unsaturated / Saturated Fat ratio 4 4.3 N/A
Net carbs 64.35g 35.11g N/A
Sugar 2.23g N/A
Tryptophan 0.119mg 0.279mg 0%
Threonine 0.353mg 0.992mg 0%
Isoleucine 0.465mg 1.041mg 0%
Leucine 1.4mg 1.882mg 0%
Lysine 0.212mg 1.618mg 0%
Methionine 0.221mg 0.355mg 0%
Phenylalanine 0.58mg 1.275mg 0%
Valine 0.578mg 1.233mg 0%
Histidine 0.236mg 0.656mg 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
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 g
Contains more FatsFats +408.4%
Contains more CarbsCarbs +21.4%
Contains more ProteinProtein +114%
Contains more WaterWater +35.5%

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
19% 10% 71%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 g
Contains more Mono. FatMonounsaturated fat +1107.8%
Contains more Poly. FatPolyunsaturated fat +367%
Contains less Sat. FatSaturated fat -83.4%

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. Kidney beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.