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

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Significant differences between Millet raw and Winged bean

  • Millet raw has more Manganese, Phosphorus, Vitamin B6, Magnesium, Vitamin B3, Folate, Vitamin B5, and Iron, however, Winged bean is richer in Copper, and Potassium.
  • Winged bean covers your daily Copper needs 71% more than Millet raw.
  • Winged bean has 7 times less Vitamin B5 than Millet raw. Millet raw has 0.848mg of Vitamin B5, while Winged bean has 0.116mg.

Specific food types used in this comparison are Millet, raw and Winged bean tuber, raw.

Infographic

Millet raw vs Winged bean 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.
Contains more Iron +50.5%
Contains more Magnesium +375%
Contains more Phosphorus +533.3%
Contains less Sodium -85.7%
Contains more Zinc +20.9%
Contains more Manganese +206.8%
Contains more Selenium +285.7%
Contains more Calcium +275%
Contains more Potassium +200.5%
Contains more Copper +84.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 113% 82% 123% 18% 1% 46% 250% 213% 15%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 75% 18% 20% 52% 5% 38% 462% 70% 4%
Contains more Iron +50.5%
Contains more Magnesium +375%
Contains more Phosphorus +533.3%
Contains less Sodium -85.7%
Contains more Zinc +20.9%
Contains more Manganese +206.8%
Contains more Selenium +285.7%
Contains more Calcium +275%
Contains more Potassium +200.5%
Contains more Copper +84.8%

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.
:
Contains more Vitamin B1 +11.1%
Contains more Vitamin B2 +94.6%
Contains more Vitamin B3 +187.8%
Contains more Vitamin B5 +631%
Contains more Vitamin B6 +412%
Contains more Folate +347.4%
Equal in Vitamin B1 - 0.379
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 95% 35% 31% 7% 18% 15% 0% 0%
Contains more Vitamin B1 +11.1%
Contains more Vitamin B2 +94.6%
Contains more Vitamin B3 +187.8%
Contains more Vitamin B5 +631%
Contains more Vitamin B6 +412%
Contains more Folate +347.4%
Equal in Vitamin B1 - 0.379

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +368.9%
Contains more Carbs +159.3%
Contains more Other +62%
Contains more Water +562.1%
Equal in Protein - 11.6
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
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
Contains more Fats +368.9%
Contains more Carbs +159.3%
Contains more Other +62%
Contains more Water +562.1%
Equal in Protein - 11.6

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +230.3%
Contains more Polyunsaturated fat +1126.4%
Contains less Saturated Fat -69.3%
20% 21% 59%
Saturated Fat: 0.723 g
Monounsaturated Fat: 0.773 g
Polyunsaturated fat: 2.134 g
35% 37% 28%
Saturated Fat: 0.222 g
Monounsaturated Fat: 0.234 g
Polyunsaturated fat: 0.174 g
Contains more Monounsaturated Fat +230.3%
Contains more Polyunsaturated fat +1126.4%
Contains less Saturated Fat -69.3%

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 Winged bean
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Millet raw Winged bean Opinion
Net carbs 64.35g 28.1g Millet raw
Protein 11.02g 11.6g Winged bean
Fats 4.22g 0.9g Millet raw
Carbs 72.85g 28.1g Millet raw
Calories 378kcal 148kcal Millet raw
Fiber 8.5g Millet raw
Calcium 8mg 30mg Winged bean
Iron 3.01mg 2mg Millet raw
Magnesium 114mg 24mg Millet raw
Phosphorus 285mg 45mg Millet raw
Potassium 195mg 586mg Winged bean
Sodium 5mg 35mg Millet raw
Zinc 1.68mg 1.39mg Millet raw
Copper 0.75mg 1.386mg Winged bean
Manganese 1.632mg 0.532mg Millet raw
Selenium 2.7µg 0.7µg Millet raw
Vitamin E 0.05mg Millet raw
Vitamin B1 0.421mg 0.379mg Millet raw
Vitamin B2 0.29mg 0.149mg Millet raw
Vitamin B3 4.72mg 1.64mg Millet raw
Vitamin B5 0.848mg 0.116mg Millet raw
Vitamin B6 0.384mg 0.075mg Millet raw
Folate 85µg 19µg Millet raw
Vitamin K 0.9µg Millet raw
Tryptophan 0.119mg 0.252mg Winged bean
Threonine 0.353mg 0.451mg Winged bean
Isoleucine 0.465mg 0.425mg Millet raw
Leucine 1.4mg 0.64mg Millet raw
Lysine 0.212mg 0.592mg Winged bean
Methionine 0.221mg 0.143mg Millet raw
Phenylalanine 0.58mg 0.451mg Millet raw
Valine 0.578mg 0.599mg Winged bean
Histidine 0.236mg 0.241mg Winged bean
Saturated Fat 0.723g 0.222g Winged bean
Monounsaturated Fat 0.773g 0.234g Millet raw
Polyunsaturated fat 2.134g 0.174g Millet raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Millet raw Winged bean
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
17%
Winged bean
Minerals Daily Need Coverage Score
86%
Millet raw
75%
Winged bean

Comparison summary

Which food is lower in Saturated Fat?
Winged bean
Winged bean is lower in Saturated Fat (difference - 0.501g)
Which food is lower in glycemic index?
Winged bean
Winged bean is lower in glycemic index (difference - 39)
Which food is cheaper?
Winged bean
Winged bean is cheaper (difference - $0.1)
Which food contains less Sodium?
Millet raw
Millet raw contains less Sodium (difference - 30mg)
Which food is richer in vitamins?
Millet raw
Millet raw is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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.

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. Winged bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/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.