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Millet vs Bean - In-Depth Nutrition Comparison

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Summary of differences between Millet and Bean

  • Millet has more Vitamin B3, and Manganese, while Bean has more Folate, Selenium, Potassium, Fiber, Iron, Vitamin B1, Phosphorus, and Copper.
  • Bean covers your daily need of Folate 110% more than Millet.
  • Millet contains 4 times more Vitamin B3 than Bean. While Millet contains 4.72mg of Vitamin B3, Bean contains only 1.174mg.

These are the specific foods used in this comparison Millet, raw and Beans, pinto, mature seeds, raw.

Infographic

Millet vs Bean infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Millet
1
:
7
Bean
Contains less Sodium -58.3%
Contains more Calcium +1312.5%
Contains more Iron +68.4%
Contains more Magnesium +54.4%
Contains more Phosphorus +44.2%
Contains more Potassium +614.4%
Contains more Zinc +35.7%
Contains more Copper +19.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 113% 82% 123% 18% 1% 46% 250%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 34% 191% 126% 177% 123% 2% 63% 298%
Contains less Sodium -58.3%
Contains more Calcium +1312.5%
Contains more Iron +68.4%
Contains more Magnesium +54.4%
Contains more Phosphorus +44.2%
Contains more Potassium +614.4%
Contains more Zinc +35.7%
Contains more Copper +19.1%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Millet
3
:
6
Bean
Contains more Vitamin B2 +36.8%
Contains more Vitamin B3 +302%
Contains more Vitamin E +320%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +69.4%
Contains more Vitamin B6 +23.4%
Contains more Folate +517.6%
Contains more Vitamin K +522.2%
Equal in Vitamin B5 - 0.785
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% 5% 0% 21% 179% 49% 23% 48% 110% 394% 0% 14%
Contains more Vitamin B2 +36.8%
Contains more Vitamin B3 +302%
Contains more Vitamin E +320%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +69.4%
Contains more Vitamin B6 +23.4%
Contains more Folate +517.6%
Contains more Vitamin K +522.2%
Equal in Vitamin B5 - 0.785

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Millet Bean
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Millet Bean Opinion
Net carbs 64.35g 47.05g Millet
Protein 11.02g 21.42g Bean
Fats 4.22g 1.23g Millet
Carbs 72.85g 62.55g Millet
Calories 378kcal 347kcal Millet
Starch g 34.17g Bean
Fructose g 0g Bean
Sugar g 2.11g Millet
Fiber 8.5g 15.5g Bean
Calcium 8mg 113mg Bean
Iron 3.01mg 5.07mg Bean
Magnesium 114mg 176mg Bean
Phosphorus 285mg 411mg Bean
Potassium 195mg 1393mg Bean
Sodium 5mg 12mg Millet
Zinc 1.68mg 2.28mg Bean
Copper 0.75mg 0.893mg Bean
Vitamin A 0IU 0IU
Vitamin E 0.05mg 0.21mg Bean
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 6.3mg Bean
Vitamin B1 0.421mg 0.713mg Bean
Vitamin B2 0.29mg 0.212mg Millet
Vitamin B3 4.72mg 1.174mg Millet
Vitamin B5 0.848mg 0.785mg Millet
Vitamin B6 0.384mg 0.474mg Bean
Folate 85µg 525µg Bean
Vitamin B12 0µg 0µg
Vitamin K 0.9µg 5.6µg Bean
Tryptophan 0.119mg 0.237mg Bean
Threonine 0.353mg 0.81mg Bean
Isoleucine 0.465mg 0.871mg Bean
Leucine 1.4mg 1.558mg Bean
Lysine 0.212mg 1.356mg Bean
Methionine 0.221mg 0.259mg Bean
Phenylalanine 0.58mg 1.095mg Bean
Valine 0.578mg 0.998mg Bean
Histidine 0.236mg 0.556mg Bean
Cholesterol 0mg 0mg
Trans Fat g 0g Millet
Saturated Fat 0.723g 0.235g Bean
Monounsaturated Fat 0.773g 0.229g Millet
Polyunsaturated fat 2.134g 0.407g 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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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
39
Millet
70
Bean
Mineral Summary Score
79
Millet
126
Bean

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
66%
Millet
129%
Bean
Carbohydrates
73%
Millet
63%
Bean
Fats
19%
Millet
6%
Bean

Comparison summary

Which food is lower in Sugar?
Millet
Millet is lower in Sugar (difference - 2.11g)
Which food contains less Sodium?
Millet
Millet contains less Sodium (difference - 7mg)
Which food is cheaper?
Millet
Millet is cheaper (difference - $0.9)
Which food is lower in Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 0.488g)
Which food is lower in glycemic index?
Bean
Bean is lower in glycemic index (difference - 38)
Which food is richer in minerals?
Bean
Bean is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Millet - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169702/nutrients
  2. Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.