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  6. Millet raw vs. Refried beans

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

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The main differences between millet raw and refried beans

  • Refried beans contain less copper, manganese, vitamin B1, phosphorus, vitamin B3, vitamin B6, iron, fiber, magnesium, and folate than millet raw.
  • Daily need coverage for copper for millet raw is 69% higher.
  • Refried beans have 13 times less vitamin B3 than millet raw. Millet raw has 4.72mg of vitamin B3, while refried beans have 0.367mg.
  • Millet raw has a higher glycemic index than refried beans.

Food types used in this article are Millet, raw and Refried beans, canned, traditional style (includes USDA commodity).

Infographic

Millet raw vs Refried 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 25% 8.7% 28% 54% 43% 16% 39% 48% 38% 32%
Contains more MagnesiumMagnesium +225.7%
Contains more IronIron +109%
Contains more CopperCopper +481.4%
Contains more ZincZinc +189.7%
Contains more PhosphorusPhosphorus +209.8%
Contains less SodiumSodium -98.6%
Contains more ManganeseManganese +464.7%
Contains more CalciumCalcium +262.5%
Contains more PotassiumPotassium +63.6%
Contains more SeleniumSelenium +114.8%

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 20% 0% 1.8% 0% 19% 18% 6.9% 11% 24% 0% 5.3% 8.3% 12%
Contains more Vitamin B1Vitamin B1 +453.9%
Contains more Vitamin B2Vitamin B2 +267.1%
Contains more Vitamin B3Vitamin B3 +1186.1%
Contains more Vitamin B5Vitamin B5 +348.7%
Contains more Vitamin B6Vitamin B6 +272.8%
Contains more FolateFolate +672.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +80%
Contains more Vitamin KVitamin K +133.3%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Millet raw Refried beans DV% diff.
Copper 0.75mg 0.129mg 69%
Manganese 1.632mg 0.289mg 58%
Vitamin B1 0.421mg 0.076mg 29%
Phosphorus 285mg 92mg 28%
Vitamin B3 4.72mg 0.367mg 27%
Histidine 0.236mg 153mg 22%
Vitamin B6 0.384mg 0.103mg 22%
Carbs 72.85g 13.55g 20%
Iron 3.01mg 1.44mg 20%
Folate 85µg 11µg 19%
Magnesium 114mg 35mg 19%
Fiber 8.5g 3.7g 19%
Vitamin B2 0.29mg 0.079mg 16%
Sodium 5mg 370mg 16%
Calories 378kcal 90kcal 14%
Vitamin B5 0.848mg 0.189mg 13%
Protein 11.02g 4.98g 12%
Polyunsaturated fat 2.134g 0.543g 11%
Zinc 1.68mg 0.58mg 10%
Vitamin C 0mg 6mg 7%
Selenium 2.7µg 5.8µg 6%
Potassium 195mg 319mg 4%
Choline 21.2mg 4%
Fats 4.22g 2.01g 3%
Starch 7.43g 3%
Calcium 8mg 29mg 2%
Vitamin K 0.9µg 2.1µg 1%
Net carbs 64.35g 9.85g N/A
Sugar 0.54g N/A
Vitamin E 0.05mg 0.09mg 0%
Trans fat 0.016g N/A
Saturated fat 0.723g 0.631g 0%
Monounsaturated fat 0.773g 0.601g 0%
Tryptophan 0.119mg 0.065mg 0%
Threonine 0.353mg 0.231mg 0%
Isoleucine 0.465mg 0.242mg 0%
Leucine 1.4mg 0.438mg 0%
Lysine 0.212mg 0.377mg 0%
Methionine 0.221mg 0.083mg 0%
Phenylalanine 0.58mg 0.297mg 0%
Valine 0.578mg 0.287mg 0%
Omega-3 - ALA 0.169g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 0.36g 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
5% 2% 14% 78% 2%
Protein: 4.98 g
Fats: 2.01 g
Carbs: 13.55 g
Water: 77.75 g
Other: 1.71 g
Contains more ProteinProtein +121.3%
Contains more FatsFats +110%
Contains more CarbsCarbs +437.6%
Contains more OtherOther +89.5%
Contains more WaterWater +796.8%

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
36% 34% 31%
Saturated fat: Sat. Fat 0.631 g
Monounsaturated fat: Mono. Fat 0.601 g
Polyunsaturated fat: Poly. Fat 0.543 g
Contains more Mono. FatMonounsaturated fat +28.6%
Contains more Poly. FatPolyunsaturated fat +293%
Contains less Sat. FatSaturated fat -12.7%

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. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/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.