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Millet vs. Baked beans — In-Depth Nutrition Comparison

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What are the differences between millet and baked beans?

  • Millet is higher in vitamin B3, yet baked beans are higher in iron, fiber, selenium, potassium, folate, calcium, and monounsaturated fat.
  • Baked beans' daily need coverage for sodium is 18% more.
  • Millet has 3 times more vitamin B3 than baked beans. While millet has 1.33mg of vitamin B3, baked beans have only 0.408mg.
  • The amount of saturated fat in millet is lower.
  • The glycemic index of baked beans is lower.

We used Millet, cooked and Beans, baked, home prepared types in this article.

Infographic

Millet vs Baked beans 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Millet
2
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 18% 32% 75% 53% 20% 47% 55% 33% 31%
Contains more ZincZinc +24.7%
Contains less SodiumSodium -99.5%
Contains more CalciumCalcium +1933.3%
Contains more PotassiumPotassium +477.4%
Contains more IronIron +215.9%
Contains more SeleniumSelenium +533.3%
~equal in Magnesium ~43mg
~equal in Copper ~0.159mg
~equal in Phosphorus ~109mg
~equal in Manganese ~0.255mg

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
6
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% 0.4% 0% 27% 19% 25% 10% 25% 0% 0.75% 14% 6.1%
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 3.7% 0% 0% 0% 34% 11% 7.7% 9.3% 21% 0% 0% 36% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +67.3%
Contains more Vitamin B3Vitamin B3 +226%
Contains more Vitamin B6Vitamin B6 +20%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +28.3%
Contains more FolateFolate +152.6%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.155mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Millet Baked beans DV% diff.
Sodium 2mg 422mg 18%
Iron 0.63mg 1.99mg 17%
Fiber 1.3g 5.5g 17%
Potassium 62mg 358mg 9%
Selenium 0.9µg 5.7µg 9%
Saturated fat 0.172g 1.948g 8%
Folate 19µg 48µg 7%
Fats 1g 5.15g 6%
Calcium 3mg 61mg 6%
Vitamin B3 1.33mg 0.408mg 6%
Monounsaturated fat 0.184g 2.133g 5%
Protein 3.51g 5.54g 4%
Vitamin B1 0.106mg 0.136mg 3%
Vitamin B2 0.082mg 0.049mg 3%
Polyunsaturated fat 0.508g 0.74g 2%
Choline 11.2mg 2%
Calories 119kcal 155kcal 2%
Cholesterol 0mg 5mg 2%
Zinc 0.91mg 0.73mg 2%
Carbs 23.67g 21.63g 1%
Manganese 0.272mg 0.255mg 1%
Phosphorus 100mg 109mg 1%
Vitamin C 0mg 1.1mg 1%
Vitamin B6 0.108mg 0.09mg 1%
Net carbs 22.37g 16.13g N/A
Magnesium 44mg 43mg 0%
Sugar 0.13g N/A
Copper 0.161mg 0.159mg 0%
Vitamin E 0.02mg 0%
Vitamin B5 0.171mg 0.155mg 0%
Vitamin K 0.3µg 0%
Tryptophan 0.038mg 0.067mg 0%
Threonine 0.113mg 0.228mg 0%
Isoleucine 0.148mg 0.242mg 0%
Leucine 0.446mg 0.428mg 0%
Lysine 0.067mg 0.379mg 0%
Methionine 0.07mg 0.086mg 0%
Phenylalanine 0.185mg 0.287mg 0%
Valine 0.184mg 0.282mg 0%
Histidine 0.075mg 0.153mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Millet
2
4% 24% 71%
Protein: 3.51 g
Fats: 1 g
Carbs: 23.67 g
Water: 71.41 g
Other: 0.41 g
6% 5% 22% 65% 3%
Protein: 5.54 g
Fats: 5.15 g
Carbs: 21.63 g
Water: 65.17 g
Other: 2.51 g
Contains more ProteinProtein +57.8%
Contains more FatsFats +415%
Contains more OtherOther +512.2%
~equal in Carbs ~21.63g
~equal in Water ~65.17g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Millet
1
20% 21% 59%
Saturated fat: Sat. Fat 0.172 g
Monounsaturated fat: Mono. Fat 0.184 g
Polyunsaturated fat: Poly. Fat 0.508 g
40% 44% 15%
Saturated fat: Sat. Fat 1.948 g
Monounsaturated fat: Mono. Fat 2.133 g
Polyunsaturated fat: Poly. Fat 0.74 g
Contains less Sat. FatSaturated fat -91.2%
Contains more Mono. FatMonounsaturated fat +1059.2%
Contains more Poly. FatPolyunsaturated fat +45.7%

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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. Baked beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173731/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.