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  6. Millet raw vs. Yardlong beans

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

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Differences between millet raw and yardlong beans

  • Millet raw is higher in copper, manganese, phosphorus, vitamin B1, vitamin B6, vitamin B3, iron, magnesium, and vitamin B5; however, yardlong beans is richer in vitamin C.
  • Millet raw's daily need coverage for copper is 78% higher.
  • Millet raw has 17 times more vitamin B5 than yardlong beans. While millet raw has 0.848mg of vitamin B5, yardlong beans has only 0.051mg.
  • Millet raw has a lower glycemic index (71) than yardlong beans (86).

The food types used in this comparison are Millet, raw and Yardlong bean, cooked, boiled, drained, without salt.

Infographic

Millet raw vs Yardlong 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 30% 13% 26% 37% 16% 9.8% 24% 0.52% 26% 8.2%
Contains more MagnesiumMagnesium +171.4%
Contains more IronIron +207.1%
Contains more CopperCopper +1495.7%
Contains more ZincZinc +366.7%
Contains more PhosphorusPhosphorus +400%
Contains more ManganeseManganese +711.9%
Contains more SeleniumSelenium +80%
Contains more CalciumCalcium +450%
Contains more PotassiumPotassium +48.7%
Contains less SodiumSodium -20%

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 54% 7.7% 0% 0% 21% 23% 12% 3.1% 5.5% 0% 0% 34% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +395.3%
Contains more Vitamin B2Vitamin B2 +192.9%
Contains more Vitamin B3Vitamin B3 +649.2%
Contains more Vitamin B5Vitamin B5 +1562.7%
Contains more Vitamin B6Vitamin B6 +1500%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +88.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Millet raw Yardlong beans DV% diff.
Copper 0.75mg 0.047mg 78%
Manganese 1.632mg 0.201mg 62%
Fiber 8.5g 34%
Phosphorus 285mg 57mg 33%
Vitamin B1 0.421mg 0.085mg 28%
Vitamin B6 0.384mg 0.024mg 28%
Vitamin B3 4.72mg 0.63mg 26%
Iron 3.01mg 0.98mg 25%
Carbs 72.85g 9.18g 21%
Vitamin C 0mg 16.2mg 18%
Protein 11.02g 2.53g 17%
Calories 378kcal 47kcal 17%
Magnesium 114mg 42mg 17%
Vitamin B5 0.848mg 0.051mg 16%
Vitamin B2 0.29mg 0.099mg 15%
Polyunsaturated fat 2.134g 0.042g 14%
Zinc 1.68mg 0.36mg 12%
Folate 85µg 45µg 10%
Fats 4.22g 0.1g 6%
Calcium 8mg 44mg 4%
Vitamin A 0µg 23µg 3%
Potassium 195mg 290mg 3%
Saturated fat 0.723g 0.026g 3%
Selenium 2.7µg 1.5µg 2%
Monounsaturated fat 0.773g 0.009g 2%
Vitamin K 0.9µg 1%
Net carbs 64.35g 9.18g N/A
Sodium 5mg 4mg 0%
Vitamin E 0.05mg 0%
Tryptophan 0.119mg 0.029mg 0%
Threonine 0.353mg 0.094mg 0%
Isoleucine 0.465mg 0.135mg 0%
Leucine 1.4mg 0.18mg 0%
Lysine 0.212mg 0.166mg 0%
Methionine 0.221mg 0.036mg 0%
Phenylalanine 0.58mg 0.139mg 0%
Valine 0.578mg 0.146mg 0%
Histidine 0.236mg 0.082mg 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
3% 9% 87%
Protein: 2.53 g
Fats: 0.1 g
Carbs: 9.18 g
Water: 87.47 g
Other: 0.72 g
Contains more ProteinProtein +335.6%
Contains more FatsFats +4120%
Contains more CarbsCarbs +693.6%
Contains more OtherOther +350%
Contains more WaterWater +908.9%

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
34% 12% 55%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.042 g
Contains more Mono. FatMonounsaturated fat +8488.9%
Contains more Poly. FatPolyunsaturated fat +4981%
Contains less Sat. FatSaturated fat -96.4%

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. Yardlong beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169223/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.