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  6. Millet raw vs. Navy beans

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

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How are millet raw and navy beans different?

  • Millet raw is higher in copper, manganese, vitamin B3, phosphorus, vitamin B6, vitamin B2, vitamin B1, magnesium, and vitamin B5; however, navy beans are richer in folate.
  • Daily need coverage for copper for millet raw is 60% higher.
  • Millet raw contains 7 times more vitamin B3 than navy beans. While millet raw contains 4.72mg of vitamin B3, navy beans contain only 0.649mg.
  • Navy beans have a lower glycemic index (39) than millet raw (71).

Millet, raw and Beans, navy, mature seeds, cooked, boiled, without salt are the varieties used in this article.

Infographic

Millet raw vs Navy 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 38% 21% 34% 89% 70% 28% 62% 0% 69% 16%
Contains more MagnesiumMagnesium +115.1%
Contains more IronIron +27.5%
Contains more CopperCopper +257.1%
Contains more ZincZinc +63.1%
Contains more PhosphorusPhosphorus +97.9%
Contains more ManganeseManganese +209.7%
Contains more CalciumCalcium +762.5%
Contains more PotassiumPotassium +99.5%
Contains less SodiumSodium -100%
~equal in Selenium ~2.9µg

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 3% 0% 0.2% 0% 59% 15% 12% 16% 32% 0% 1.5% 105% 24%
Contains more Vitamin EVitamin E +400%
Contains more Vitamin B1Vitamin B1 +77.6%
Contains more Vitamin B2Vitamin B2 +339.4%
Contains more Vitamin B3Vitamin B3 +627.3%
Contains more Vitamin B5Vitamin B5 +218.8%
Contains more Vitamin B6Vitamin B6 +178.3%
Contains more Vitamin KVitamin K +50%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +64.7%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Millet raw Navy beans DV% diff.
Copper 0.75mg 0.21mg 60%
Manganese 1.632mg 0.527mg 48%
Vitamin B3 4.72mg 0.649mg 25%
Phosphorus 285mg 144mg 20%
Vitamin B6 0.384mg 0.138mg 19%
Vitamin B2 0.29mg 0.066mg 17%
Carbs 72.85g 26.05g 16%
Vitamin B1 0.421mg 0.237mg 15%
Magnesium 114mg 53mg 15%
Folate 85µg 140µg 14%
Vitamin B5 0.848mg 0.266mg 12%
Calories 378kcal 140kcal 12%
Polyunsaturated fat 2.134g 0.49g 11%
Fiber 8.5g 10.5g 8%
Choline 44.7mg 8%
Iron 3.01mg 2.36mg 8%
Potassium 195mg 389mg 6%
Zinc 1.68mg 1.03mg 6%
Calcium 8mg 69mg 6%
Fats 4.22g 0.62g 6%
Protein 11.02g 8.23g 6%
Starch 15.4g 6%
Saturated fat 0.723g 0.098g 3%
Monounsaturated fat 0.773g 0.142g 2%
Vitamin C 0mg 0.9mg 1%
Net carbs 64.35g 15.55g N/A
Sugar 0.37g N/A
Sodium 5mg 0mg 0%
Vitamin E 0.05mg 0.01mg 0%
Selenium 2.7µg 2.9µg 0%
Vitamin K 0.9µg 0.6µg 0%
Tryptophan 0.119mg 0.1mg 0%
Threonine 0.353mg 0.289mg 0%
Isoleucine 0.465mg 0.387mg 0%
Leucine 1.4mg 0.7mg 0%
Lysine 0.212mg 0.52mg 0%
Methionine 0.221mg 0.111mg 0%
Phenylalanine 0.58mg 0.471mg 0%
Valine 0.578mg 0.504mg 0%
Histidine 0.236mg 0.206mg 0%
Omega-3 - ALA 0.177g N/A

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
8% 26% 64%
Protein: 8.23 g
Fats: 0.62 g
Carbs: 26.05 g
Water: 63.81 g
Other: 1.29 g
Contains more ProteinProtein +33.9%
Contains more FatsFats +580.6%
Contains more CarbsCarbs +179.7%
Contains more OtherOther +151.2%
Contains more WaterWater +636%

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
13% 19% 67%
Saturated fat: Sat. Fat 0.098 g
Monounsaturated fat: Mono. Fat 0.142 g
Polyunsaturated fat: Poly. Fat 0.49 g
Contains more Mono. FatMonounsaturated fat +444.4%
Contains more Poly. FatPolyunsaturated fat +335.5%
Contains less Sat. FatSaturated fat -86.4%

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. Navy beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173746/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.