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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 is richer in Folate.
  • Daily need coverage for Copper from 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 contains only 0.649mg.

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.
Millet raw
Millet raw
6
:
4
Navy beans
Navy beans
Contains more Iron +27.5%
Contains more Magnesium +115.1%
Contains more Phosphorus +97.9%
Contains more Zinc +63.1%
Contains more Copper +257.1%
Contains more Manganese +209.7%
Contains more Calcium +762.5%
Contains more Potassium +99.5%
Contains less Sodium -100%
Equal in Selenium - 2.9
Millet raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 113% 82% 123% 18% 1% 46% 250% 213% 15%
Navy beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 21% 89% 38% 62% 35% 0% 29% 70% 69% 16%
Contains more Iron +27.5%
Contains more Magnesium +115.1%
Contains more Phosphorus +97.9%
Contains more Zinc +63.1%
Contains more Copper +257.1%
Contains more Manganese +209.7%
Contains more Calcium +762.5%
Contains more Potassium +99.5%
Contains less Sodium -100%
Equal in Selenium - 2.9

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.
Millet raw
Millet raw
7
:
2
Navy beans
Navy beans
Contains more Vitamin E +400%
Contains more Vitamin B1 +77.6%
Contains more Vitamin B2 +339.4%
Contains more Vitamin B3 +627.3%
Contains more Vitamin B5 +218.8%
Contains more Vitamin B6 +178.3%
Contains more Vitamin K +50%
Contains more Vitamin C +∞%
Contains more Folate +64.7%
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 beans
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% 3% 60% 16% 13% 16% 32% 105% 0% 2%
Contains more Vitamin E +400%
Contains more Vitamin B1 +77.6%
Contains more Vitamin B2 +339.4%
Contains more Vitamin B3 +627.3%
Contains more Vitamin B5 +218.8%
Contains more Vitamin B6 +178.3%
Contains more Vitamin K +50%
Contains more Vitamin C +∞%
Contains more Folate +64.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Millet raw
Millet raw
4
:
1
Navy beans
Navy beans
Contains more Protein +33.9%
Contains more Fats +580.6%
Contains more Carbs +179.7%
Contains more Other +151.2%
Contains more Water +636%
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 beans
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 Protein +33.9%
Contains more Fats +580.6%
Contains more Carbs +179.7%
Contains more Other +151.2%
Contains more Water +636%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Millet raw
Millet raw
2
:
1
Navy beans
Navy beans
Contains more Monounsaturated Fat +444.4%
Contains more Polyunsaturated fat +335.5%
Contains less Saturated Fat -86.4%
Millet raw
20% 21% 59%
Saturated Fat: 0.723 g
Monounsaturated Fat: 0.773 g
Polyunsaturated fat: 2.134 g
Navy beans
13% 19% 67%
Saturated Fat: 0.098 g
Monounsaturated Fat: 0.142 g
Polyunsaturated fat: 0.49 g
Contains more Monounsaturated Fat +444.4%
Contains more Polyunsaturated fat +335.5%
Contains less Saturated Fat -86.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Millet raw Navy beans
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Millet raw Navy beans
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 indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
39%
Millet raw
20%
Navy beans
Minerals Daily Need Coverage Score
86%
Millet raw
43%
Navy beans

Comparison summary

Which food contains less Sodium?
Navy beans
Navy beans contains less Sodium (difference - 5mg)
Which food is lower in Cholesterol?
Navy beans
Navy beans is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Navy beans
Navy beans is lower in Saturated Fat (difference - 0.625g)
Which food is lower in glycemic index?
Navy beans
Navy beans is lower in glycemic index (difference - 32)
Which food is lower in Sugar?
Millet raw
Millet raw is lower in Sugar (difference - 0.37g)
Which food is cheaper?
Millet raw
Millet raw is cheaper (difference - $0.7)
Which food is richer in minerals?
Millet raw
Millet raw is relatively richer in minerals
Which food is richer in vitamins?
Millet raw
Millet raw is relatively richer in vitamins

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.