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Millet raw vs Navy bean - In-Depth Nutrition Comparison

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What are the differences between Millet raw and Navy bean?

  • Millet raw is higher in Manganese, Copper, Phosphorus, Vitamin B3, Vitamin B6, Iron, Zinc, and Vitamin B2, yet Navy bean is higher in Vitamin C, and Folate.
  • Millet raw's daily need coverage for Manganese is 53% more.
  • Millet raw has 4 times more Vitamin B3 than Navy bean. While Millet raw has 4.72mg of Vitamin B3, Navy bean has only 1.22mg.

We used Millet, raw and Beans, navy, mature seeds, sprouted, raw types in this article.

Infographic

Millet raw vs Navy 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
6
:
2
Navy bean
Navy bean
Contains more Iron +56%
Contains more Magnesium +12.9%
Contains more Phosphorus +185%
Contains less Sodium -61.5%
Contains more Zinc +88.8%
Contains more Copper +110.7%
Contains more Calcium +87.5%
Contains more Potassium +57.4%
Millet raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 113% 82% 123% 18% 1% 46% 250%
Navy bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 73% 73% 43% 28% 2% 25% 119%
Contains more Iron +56%
Contains more Magnesium +12.9%
Contains more Phosphorus +185%
Contains less Sodium -61.5%
Contains more Zinc +88.8%
Contains more Copper +110.7%
Contains more Calcium +87.5%
Contains more Potassium +57.4%

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
7
:
3
Navy bean
Navy bean
Contains more Vitamin B2 +34.9%
Contains more Vitamin B3 +286.9%
Contains more Vitamin B6 +101%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Folate +55.3%
Equal in Vitamin B1 - 0.39
Equal in Vitamin B5 - 0.825
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%
Navy 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% 63% 98% 50% 23% 50% 45% 99% 0% 0%
Contains more Vitamin B2 +34.9%
Contains more Vitamin B3 +286.9%
Contains more Vitamin B6 +101%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Folate +55.3%
Equal in Vitamin B1 - 0.39
Equal in Vitamin B5 - 0.825

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Millet raw
Millet raw
4
:
1
Navy bean
Navy bean
Contains more Protein +79.2%
Contains more Fats +502.9%
Contains more Carbs +458.2%
Contains more Other +241.1%
Contains more Water +812.9%
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
Navy bean
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
Contains more Protein +79.2%
Contains more Fats +502.9%
Contains more Carbs +458.2%
Contains more Other +241.1%
Contains more Water +812.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Millet raw
Millet raw
2
:
1
Navy bean
Navy bean
Contains more Monounsaturated Fat +1386.5%
Contains more Polyunsaturated fat +424.3%
Contains less Saturated Fat -88.2%
Millet raw
20% 21% 59%
Saturated Fat: 0.723 g
Monounsaturated Fat: 0.773 g
Polyunsaturated fat: 2.134 g
Navy bean
16% 10% 75%
Saturated Fat: 0.085 g
Monounsaturated Fat: 0.052 g
Polyunsaturated fat: 0.407 g
Contains more Monounsaturated Fat +1386.5%
Contains more Polyunsaturated fat +424.3%
Contains less Saturated Fat -88.2%

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

All nutrients comparison - raw data values

Nutrient Millet raw Navy bean Opinion
Net carbs 64.35g 13.05g Millet raw
Protein 11.02g 6.15g Millet raw
Fats 4.22g 0.7g Millet raw
Carbs 72.85g 13.05g Millet raw
Calories 378kcal 67kcal Millet raw
Fiber 8.5g Millet raw
Calcium 8mg 15mg Navy bean
Iron 3.01mg 1.93mg Millet raw
Magnesium 114mg 101mg Millet raw
Phosphorus 285mg 100mg Millet raw
Potassium 195mg 307mg Navy bean
Sodium 5mg 13mg Millet raw
Zinc 1.68mg 0.89mg Millet raw
Copper 0.75mg 0.356mg Millet raw
Vitamin A 0IU 4IU Navy bean
Vitamin E 0.05mg Millet raw
Vitamin C 0mg 18.8mg Navy bean
Vitamin B1 0.421mg 0.39mg Millet raw
Vitamin B2 0.29mg 0.215mg Millet raw
Vitamin B3 4.72mg 1.22mg Millet raw
Vitamin B5 0.848mg 0.825mg Millet raw
Vitamin B6 0.384mg 0.191mg Millet raw
Folate 85µg 132µg Navy bean
Vitamin K 0.9µg Millet raw
Tryptophan 0.119mg 0.064mg Millet raw
Threonine 0.353mg 0.258mg Millet raw
Isoleucine 0.465mg 0.273mg Millet raw
Leucine 1.4mg 0.442mg Millet raw
Lysine 0.212mg 0.35mg Navy bean
Methionine 0.221mg 0.064mg Millet raw
Phenylalanine 0.58mg 0.31mg Millet raw
Valine 0.578mg 0.316mg Millet raw
Histidine 0.236mg 0.172mg Millet raw
Saturated Fat 0.723g 0.085g Navy bean
Monounsaturated Fat 0.773g 0.052g Millet raw
Polyunsaturated fat 2.134g 0.407g Millet raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Millet raw Navy 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
35%
Navy bean
Minerals Daily Need Coverage Score
79%
Millet raw
45%
Navy bean

Comparison summary

Which food is lower in Saturated Fat?
Navy bean
Navy bean is lower in Saturated Fat (difference - 0.638g)
Which food is lower in glycemic index?
Navy bean
Navy bean is lower in glycemic index (difference - 32)
Which food contains less Sodium?
Millet raw
Millet raw contains less Sodium (difference - 8mg)
Which food is cheaper?
Millet raw
Millet raw is cheaper (difference - $0.7)
Which food is richer in vitamins?
Millet raw
Millet raw is relatively richer in vitamins
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 minerals?
?
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. Navy bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.