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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
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 0.9% 5.5% 24% 54% 25% 43% 0.26% 35% 4.9%
Bean
Bean
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
Contains more MagnesiumMagnesium +37.5%
Contains more IronIron +117.2%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +1566.7%
Contains more PotassiumPotassium +377.4%
Contains more CopperCopper +28%
Contains more ZincZinc +53.8%
Contains less SodiumSodium -50%
Contains more SeleniumSelenium +400%
~equal in Phosphorus ~104mg

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
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% 0.18% 0.4% 0% 27% 19% 25% 10% 25% 0% 0.75% 14% 6.1%
Bean
Bean
8
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 10% 6.4% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
Contains more Vitamin B2Vitamin B2 +36.7%
Contains more Vitamin B3Vitamin B3 +209.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +3433.3%
Contains more Vitamin EVitamin E +650%
Contains more Vitamin B1Vitamin B1 +41.5%
Contains more Vitamin B6Vitamin B6 +20.4%
Contains more Vitamin KVitamin K +166.7%
Contains more FolateFolate +26.3%
Contains more CholineCholine +175%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Millet
Millet
2
4% 24% 71%
Protein: 3.51 g
Fats: 1 g
Carbs: 23.67 g
Water: 71.41 g
Other: 0.41 g
Bean
Bean
3
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 FatsFats +150%
Contains more CarbsCarbs +15.5%
Contains more ProteinProtein +36.8%
Contains more OtherOther +317.1%
~equal in Water ~72.6g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Millet
Millet
2
20% 21% 59%
Saturated Fat: Sat. Fat 0.172 g
Monounsaturated Fat: Mono. Fat 0.184 g
Polyunsaturated fat: Poly. Fat 0.508 g
Bean
Bean
1
33% 11% 55%
Saturated Fat: Sat. Fat 0.103 g
Monounsaturated Fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
Contains more Mono. FatMonounsaturated Fat +425.7%
Contains more Poly. FatPolyunsaturated fat +195.3%
Contains less Sat. FatSaturated 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
Calories 119kcal 105kcal Millet
Protein 3.51g 4.8g Bean
Fats 1g 0.4g Millet
Vitamin C 0mg 3.1mg Bean
Net carbs 22.37g 14.99g Millet
Carbs 23.67g 20.49g Millet
Magnesium 44mg 32mg Millet
Calcium 3mg 50mg Bean
Potassium 62mg 296mg Bean
Iron 0.63mg 0.29mg Millet
Sugar 0.13g 7.78g Millet
Fiber 1.3g 5.5g Bean
Copper 0.161mg 0.206mg Bean
Zinc 0.91mg 1.4mg Bean
Phosphorus 100mg 104mg Bean
Sodium 2mg 1mg Bean
Vitamin A 3IU 106IU Bean
Vitamin A 0µg 5µg Bean
Vitamin E 0.02mg 0.15mg Bean
Manganese 0.272mg Millet
Selenium 0.9µg 4.5µg 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
Vitamin K 0.3µg 0.8µg Bean
Folate 19µg 24µg Bean
Choline 11.2mg 30.8mg Bean
Saturated Fat 0.172g 0.103g Bean
Monounsaturated Fat 0.184g 0.035g Millet
Polyunsaturated fat 0.508g 0.172g Millet
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

Which food is preferable for your diet?

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