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Millet vs Adzuki bean - In-Depth Nutrition Comparison

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Summary of differences between Millet and Adzuki bean

  • Millet has more Copper, Manganese, Vitamin B1, Vitamin B3, Vitamin B6, Vitamin B2, Phosphorus, Magnesium, and Iron, while Adzuki bean has more Potassium.
  • Millet covers your daily need of Copper 50% more than Adzuki bean.
  • Millet contains 7 times more Vitamin B3 than Adzuki bean. While Millet contains 4.72mg of Vitamin B3, Adzuki bean contains only 0.717mg.

These are the specific foods used in this comparison Millet, raw and Beans, adzuki, mature seeds, cooked, boiled, without salt.

Infographic

Millet vs Adzuki 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" chart 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 +119.2%
Contains more Phosphorus +69.6%
Contains less Sodium -37.5%
Contains more Copper +151.7%
Contains more Calcium +250%
Contains more Potassium +172.8%
Equal in Zinc - 1.77
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 113% 82% 123% 18% 1% 46% 250%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 75% 38% 72% 47% 2% 49% 100%
Contains more Iron +50.5%
Contains more Magnesium +119.2%
Contains more Phosphorus +69.6%
Contains less Sodium -37.5%
Contains more Copper +151.7%
Contains more Calcium +250%
Contains more Potassium +172.8%
Equal in Zinc - 1.77

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
7
:
Contains more Vitamin B1 +266.1%
Contains more Vitamin B2 +353.1%
Contains more Vitamin B3 +558.3%
Contains more Vitamin B5 +97.2%
Contains more Vitamin B6 +300%
Contains more Vitamin A +∞%
Contains more Folate +42.4%
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 1% 0% 0% 0% 29% 15% 14% 26% 23% 91% 0% 0%
Contains more Vitamin B1 +266.1%
Contains more Vitamin B2 +353.1%
Contains more Vitamin B3 +558.3%
Contains more Vitamin B5 +97.2%
Contains more Vitamin B6 +300%
Contains more Vitamin A +∞%
Contains more Folate +42.4%

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 Adzuki bean
Lower in Sodium ok
Lower in price ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Millet Adzuki bean Opinion
Net carbs 64.35g 17.47g Millet
Protein 11.02g 7.52g Millet
Fats 4.22g 0.1g Millet
Carbs 72.85g 24.77g Millet
Calories 378kcal 128kcal Millet
Starch g g
Fructose g g
Sugar g g
Fiber 8.5g 7.3g Millet
Calcium 8mg 28mg Adzuki bean
Iron 3.01mg 2mg Millet
Magnesium 114mg 52mg Millet
Phosphorus 285mg 168mg Millet
Potassium 195mg 532mg Adzuki bean
Sodium 5mg 8mg Millet
Zinc 1.68mg 1.77mg Adzuki bean
Copper 0.75mg 0.298mg Millet
Vitamin A 0IU 6IU Adzuki bean
Vitamin E 0.05mg mg Millet
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.421mg 0.115mg Millet
Vitamin B2 0.29mg 0.064mg Millet
Vitamin B3 4.72mg 0.717mg Millet
Vitamin B5 0.848mg 0.43mg Millet
Vitamin B6 0.384mg 0.096mg Millet
Folate 85µg 121µg Adzuki bean
Vitamin B12 0µg 0µg
Vitamin K 0.9µg µg Millet
Tryptophan 0.119mg 0.072mg Millet
Threonine 0.353mg 0.255mg Millet
Isoleucine 0.465mg 0.3mg Millet
Leucine 1.4mg 0.632mg Millet
Lysine 0.212mg 0.567mg Adzuki bean
Methionine 0.221mg 0.079mg Millet
Phenylalanine 0.58mg 0.398mg Millet
Valine 0.578mg 0.387mg Millet
Histidine 0.236mg 0.198mg Millet
Cholesterol 0mg 0mg
Trans Fat g 0g Millet
Saturated Fat 0.723g 0.036g Adzuki bean
Monounsaturated Fat 0.773g 0.009g Millet
Polyunsaturated fat 2.134g 0.021g Millet

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Millet Adzuki 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
16
Adzuki bean
Mineral Summary Score
79
Millet
49
Adzuki 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
45%
Adzuki bean
Carbohydrates
73%
Millet
25%
Adzuki bean
Fats
19%
Millet
0%
Adzuki bean

Comparison summary

Which food contains less Sodium?
Millet
Millet contains less Sodium (difference - 3mg)
Which food is cheaper?
Millet
Millet is cheaper (difference - $1.4)
Which food is richer in vitamins?
Millet
Millet is relatively richer in vitamins
Which food is lower in Saturated Fat?
Adzuki bean
Adzuki bean is lower in Saturated Fat (difference - 0.687g)
Which food is lower in glycemic index?
Adzuki bean
Adzuki bean is lower in glycemic index (difference - 42)
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

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. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173728/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.