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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 from 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.

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.
Millet raw
Millet raw
7
:
3
Refried beans
Refried beans
Contains more Iron +109%
Contains more Magnesium +225.7%
Contains more Phosphorus +209.8%
Contains less Sodium -98.6%
Contains more Zinc +189.7%
Contains more Copper +481.4%
Contains more Manganese +464.7%
Contains more Calcium +262.5%
Contains more Potassium +63.6%
Contains more Selenium +114.8%
Millet raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 113% 82% 123% 18% 1% 46% 250% 213% 15%
Refried beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 54% 25% 40% 29% 49% 16% 43% 38% 32%
Contains more Iron +109%
Contains more Magnesium +225.7%
Contains more Phosphorus +209.8%
Contains less Sodium -98.6%
Contains more Zinc +189.7%
Contains more Copper +481.4%
Contains more Manganese +464.7%
Contains more Calcium +262.5%
Contains more Potassium +63.6%
Contains more Selenium +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.
Millet raw
Millet raw
6
:
3
Refried beans
Refried beans
Contains more Vitamin B1 +453.9%
Contains more Vitamin B2 +267.1%
Contains more Vitamin B3 +1186.1%
Contains more Vitamin B5 +348.7%
Contains more Vitamin B6 +272.8%
Contains more Folate +672.7%
Contains more Vitamin E +80%
Contains more Vitamin C +∞%
Contains more Vitamin K +133.3%
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%
Refried 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% 2% 0% 20% 19% 19% 7% 12% 24% 9% 0% 6%
Contains more Vitamin B1 +453.9%
Contains more Vitamin B2 +267.1%
Contains more Vitamin B3 +1186.1%
Contains more Vitamin B5 +348.7%
Contains more Vitamin B6 +272.8%
Contains more Folate +672.7%
Contains more Vitamin E +80%
Contains more Vitamin C +∞%
Contains more Vitamin K +133.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Millet raw
Millet raw
4
:
1
Refried beans
Refried beans
Contains more Protein +121.3%
Contains more Fats +110%
Contains more Carbs +437.6%
Contains more Other +89.5%
Contains more Water +796.8%
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
Refried beans
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 Protein +121.3%
Contains more Fats +110%
Contains more Carbs +437.6%
Contains more Other +89.5%
Contains more Water +796.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Millet raw
Millet raw
2
:
1
Refried beans
Refried beans
Contains more Monounsaturated Fat +28.6%
Contains more Polyunsaturated fat +293%
Contains less Saturated Fat -12.7%
Millet raw
20% 21% 59%
Saturated Fat: 0.723 g
Monounsaturated Fat: 0.773 g
Polyunsaturated fat: 2.134 g
Refried beans
36% 34% 31%
Saturated Fat: 0.631 g
Monounsaturated Fat: 0.601 g
Polyunsaturated fat: 0.543 g
Contains more Monounsaturated Fat +28.6%
Contains more Polyunsaturated fat +293%
Contains less Saturated Fat -12.7%

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 Refried beans
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Millet raw Refried beans Opinion
Net carbs 64.35g 9.85g Millet raw
Protein 11.02g 4.98g Millet raw
Fats 4.22g 2.01g Millet raw
Carbs 72.85g 13.55g Millet raw
Calories 378kcal 90kcal Millet raw
Starch 7.43g Refried beans
Sugar 0.54g Millet raw
Fiber 8.5g 3.7g Millet raw
Calcium 8mg 29mg Refried beans
Iron 3.01mg 1.44mg Millet raw
Magnesium 114mg 35mg Millet raw
Phosphorus 285mg 92mg Millet raw
Potassium 195mg 319mg Refried beans
Sodium 5mg 370mg Millet raw
Zinc 1.68mg 0.58mg Millet raw
Copper 0.75mg 0.129mg Millet raw
Manganese 1.632mg 0.289mg Millet raw
Selenium 2.7µg 5.8µg Refried beans
Vitamin E 0.05mg 0.09mg Refried beans
Vitamin C 0mg 6mg Refried beans
Vitamin B1 0.421mg 0.076mg Millet raw
Vitamin B2 0.29mg 0.079mg Millet raw
Vitamin B3 4.72mg 0.367mg Millet raw
Vitamin B5 0.848mg 0.189mg Millet raw
Vitamin B6 0.384mg 0.103mg Millet raw
Folate 85µg 11µg Millet raw
Vitamin K 0.9µg 2.1µg Refried beans
Tryptophan 0.119mg 0.065mg Millet raw
Threonine 0.353mg 0.231mg Millet raw
Isoleucine 0.465mg 0.242mg Millet raw
Leucine 1.4mg 0.438mg Millet raw
Lysine 0.212mg 0.377mg Refried beans
Methionine 0.221mg 0.083mg Millet raw
Phenylalanine 0.58mg 0.297mg Millet raw
Valine 0.578mg 0.287mg Millet raw
Histidine 0.236mg 153mg Refried beans
Trans Fat 0.016g Millet raw
Saturated Fat 0.723g 0.631g Refried beans
Monounsaturated Fat 0.773g 0.601g Millet raw
Polyunsaturated fat 2.134g 0.543g Millet raw
Omega-6 - Eicosadienoic acid 0.008g Refried beans
Omega-6 - Linoleic acid 0.36g Refried beans
Omega-3 - ALA 0.169g Refried beans
Omega-3 - Eicosatrienoic acid 0.001g Refried beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Millet raw Refried 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
10%
Refried beans
Minerals Daily Need Coverage Score
86%
Millet raw
33%
Refried beans

Comparison summary

Which food is lower in Saturated Fat?
Refried beans
Refried beans is lower in Saturated Fat (difference - 0.092g)
Which food is lower in glycemic index?
Refried beans
Refried beans is lower in glycemic index (difference - 33)
Which food is cheaper?
Refried beans
Refried beans is cheaper (difference - $0.6)
Which food is lower in Sugar?
Millet raw
Millet raw is lower in Sugar (difference - 0.54g)
Which food contains less Sodium?
Millet raw
Millet raw contains less Sodium (difference - 365mg)
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.
Which food is richer in vitamins?
?
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

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.