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  6. Millet vs. Bean

Millet vs. Bean — In-Depth Nutrition Comparison

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Differences between Millet and Bean

  • Millet has more Vitamin B3, while Bean has more Fiber, Potassium, and Selenium.
  • Bean's daily need coverage for Fiber is 17% higher.
  • Bean contains 3 times less Vitamin B3 than Millet. Millet contains 1.33mg of Vitamin B3, while Bean contains 0.43mg.
  • The amount of Sugar in Millet is lower.

The food types used in this comparison are Millet, cooked and Beans, baked, canned, no salt added.

Infographic

Millet vs 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.
Millet
Millet
3
:
7
Bean
Bean
Contains more Iron +117.2%
Contains more Magnesium +37.5%
Contains more Calcium +1566.7%
Contains more Potassium +377.4%
Contains less Sodium -50%
Contains more Zinc +53.8%
Contains more Copper +28%
Contains more Selenium +400%
Equal in Phosphorus - 104
Millet
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 24% 32% 43% 6% 1% 25% 54% 36% 5%
Bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 11% 23% 45% 27% 1% 39% 69% 0% 25%
Contains more Iron +117.2%
Contains more Magnesium +37.5%
Contains more Calcium +1566.7%
Contains more Potassium +377.4%
Contains less Sodium -50%
Contains more Zinc +53.8%
Contains more Copper +28%
Contains more Selenium +400%
Equal in Phosphorus - 104

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
Millet
3
:
7
Bean
Bean
Contains more Vitamin B2 +36.7%
Contains more Vitamin B3 +209.3%
Contains more Vitamin A +3433.3%
Contains more Vitamin E +650%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +41.5%
Contains more Vitamin B6 +20.4%
Contains more Folate +26.3%
Contains more Vitamin K +166.7%
Millet
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 0% 27% 19% 25% 11% 25% 15% 0% 1%
Bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 3% 0% 11% 38% 14% 9% 0% 30% 18% 0% 2%
Contains more Vitamin B2 +36.7%
Contains more Vitamin B3 +209.3%
Contains more Vitamin A +3433.3%
Contains more Vitamin E +650%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +41.5%
Contains more Vitamin B6 +20.4%
Contains more Folate +26.3%
Contains more Vitamin K +166.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Millet
Millet
2
:
3
Bean
Bean
Contains more Fats +150%
Contains more Carbs +15.5%
Contains more Protein +36.8%
Contains more Other +317.1%
Equal in Water - 72.6
Millet
4% 24% 71%
Protein: 3.51 g
Fats: 1 g
Carbs: 23.67 g
Water: 71.41 g
Other: 0.41 g
Bean
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Contains more Fats +150%
Contains more Carbs +15.5%
Contains more Protein +36.8%
Contains more Other +317.1%
Equal in Water - 72.6

Fat Type Comparison

Fat type breakdown side-by-side comparison
Millet
Millet
2
:
1
Bean
Bean
Contains more Monounsaturated Fat +425.7%
Contains more Polyunsaturated fat +195.3%
Contains less Saturated Fat -40.1%
Millet
20% 21% 59%
Saturated Fat: 0.172 g
Monounsaturated Fat: 0.184 g
Polyunsaturated fat: 0.508 g
Bean
33% 11% 55%
Saturated Fat: 0.103 g
Monounsaturated Fat: 0.035 g
Polyunsaturated fat: 0.172 g
Contains more Monounsaturated Fat +425.7%
Contains more Polyunsaturated fat +195.3%
Contains less Saturated Fat -40.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Millet Bean
Lower in Sugar ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Millet Bean Opinion
Net carbs 22.37g 14.99g Millet
Protein 3.51g 4.8g Bean
Fats 1g 0.4g Millet
Carbs 23.67g 20.49g Millet
Calories 119kcal 105kcal Millet
Sugar 0.13g 7.78g Millet
Fiber 1.3g 5.5g Bean
Calcium 3mg 50mg Bean
Iron 0.63mg 0.29mg Millet
Magnesium 44mg 32mg Millet
Phosphorus 100mg 104mg Bean
Potassium 62mg 296mg Bean
Sodium 2mg 1mg Bean
Zinc 0.91mg 1.4mg Bean
Copper 0.161mg 0.206mg Bean
Manganese 0.272mg Millet
Selenium 0.9µg 4.5µg Bean
Vitamin A 3IU 106IU Bean
Vitamin A RAE 0µg 5µg Bean
Vitamin E 0.02mg 0.15mg Bean
Vitamin C 0mg 3.1mg Bean
Vitamin B1 0.106mg 0.15mg Bean
Vitamin B2 0.082mg 0.06mg Millet
Vitamin B3 1.33mg 0.43mg Millet
Vitamin B5 0.171mg Millet
Vitamin B6 0.108mg 0.13mg Bean
Folate 19µg 24µg Bean
Vitamin K 0.3µg 0.8µg Bean
Tryptophan 0.038mg Millet
Threonine 0.113mg Millet
Isoleucine 0.148mg Millet
Leucine 0.446mg Millet
Lysine 0.067mg Millet
Methionine 0.07mg Millet
Phenylalanine 0.185mg Millet
Valine 0.184mg Millet
Histidine 0.075mg Millet
Saturated Fat 0.172g 0.103g Bean
Monounsaturated Fat 0.184g 0.035g Millet
Polyunsaturated fat 0.508g 0.172g Millet

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Millet Bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
10%
Millet
11%
Bean
Minerals Daily Need Coverage Score
22%
Millet
25%
Bean

Comparison summary

Which food is lower in Sugar?
Millet
Millet is lower in Sugar (difference - 7.65g)
Which food is cheaper?
Millet
Millet is cheaper (difference - $0.9)
Which food contains less Sodium?
Bean
Bean contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 0.069g)
Which food is lower in glycemic index?
Bean
Bean is lower in glycemic index (difference - 38)
Which food is richer in vitamins?
Bean
Bean is relatively richer in vitamins
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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168871/nutrients
  2. Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.