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  6. Millet raw vs. Navy bean raw

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

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What are the differences between millet raw and navy bean raw?

  • Millet raw is higher in manganese, copper, phosphorus, vitamin B3, vitamin B6, iron, zinc, and vitamin B2, yet navy bean raw 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 raw. While millet raw has 4.72mg of vitamin B3, navy bean raw has only 1.22mg.
  • The glycemic index of navy bean raw is lower.

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

Infographic

Millet raw vs Navy 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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
Contains more MagnesiumMagnesium +12.9%
Contains more IronIron +56%
Contains more CopperCopper +110.7%
Contains more ZincZinc +88.8%
Contains more PhosphorusPhosphorus +185%
Contains less SodiumSodium -61.5%
Contains more ManganeseManganese +300%
Contains more SeleniumSelenium +350%
Contains more CalciumCalcium +87.5%
Contains more PotassiumPotassium +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" 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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +34.9%
Contains more Vitamin B3Vitamin B3 +286.9%
Contains more Vitamin B6Vitamin B6 +101%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +55.3%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.39mg
~equal in Vitamin B5 ~0.825mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Millet raw Navy bean raw DV% diff.
Manganese 1.632mg 0.408mg 53%
Copper 0.75mg 0.356mg 44%
Fiber 8.5g 34%
Phosphorus 285mg 100mg 26%
Vitamin B3 4.72mg 1.22mg 22%
Vitamin C 0mg 18.8mg 21%
Carbs 72.85g 13.05g 20%
Calories 378kcal 67kcal 16%
Vitamin B6 0.384mg 0.191mg 15%
Iron 3.01mg 1.93mg 14%
Folate 85µg 132µg 12%
Polyunsaturated fat 2.134g 0.407g 12%
Protein 11.02g 6.15g 10%
Zinc 1.68mg 0.89mg 7%
Vitamin B2 0.29mg 0.215mg 6%
Fats 4.22g 0.7g 5%
Selenium 2.7µg 0.6µg 4%
Saturated fat 0.723g 0.085g 3%
Vitamin B1 0.421mg 0.39mg 3%
Magnesium 114mg 101mg 3%
Potassium 195mg 307mg 3%
Monounsaturated fat 0.773g 0.052g 2%
Vitamin K 0.9µg 1%
Calcium 8mg 15mg 1%
Net carbs 64.35g 13.05g N/A
Sodium 5mg 13mg 0%
Vitamin E 0.05mg 0%
Vitamin B5 0.848mg 0.825mg 0%
Tryptophan 0.119mg 0.064mg 0%
Threonine 0.353mg 0.258mg 0%
Isoleucine 0.465mg 0.273mg 0%
Leucine 1.4mg 0.442mg 0%
Lysine 0.212mg 0.35mg 0%
Methionine 0.221mg 0.064mg 0%
Phenylalanine 0.58mg 0.31mg 0%
Valine 0.578mg 0.316mg 0%
Histidine 0.236mg 0.172mg 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
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 ProteinProtein +79.2%
Contains more FatsFats +502.9%
Contains more CarbsCarbs +458.2%
Contains more OtherOther +241.1%
Contains more WaterWater +812.9%

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
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains more Mono. FatMonounsaturated fat +1386.5%
Contains more Poly. FatPolyunsaturated fat +424.3%
Contains less Sat. FatSaturated fat -88.2%

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 bean raw - 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.