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Millet vs. Cranberry beans — In-Depth Nutrition Comparison

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Important differences between Millet and Cranberry beans

  • Millet has more Vitamin B3, however, Cranberry beans is richer in Folate, Fiber, Iron, Potassium, Vitamin B1, and Copper.
  • Cranberry beans's daily need coverage for Folate is 47% more.
  • Millet contains 3 times more Vitamin B3 than Cranberry beans. Millet contains 1.33mg of Vitamin B3, while Cranberry beans contains 0.515mg.

The food varieties used in the comparison are Millet, cooked and Beans, cranberry (roman), mature seeds, cooked, boiled, without salt.

Infographic

Millet vs Cranberry beans 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
0
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 36% 15% 34% 78% 77% 31% 58% 0.13% 48% 7.1%
Contains more MagnesiumMagnesium +13.6%
Contains more CalciumCalcium +1566.7%
Contains more PotassiumPotassium +524.2%
Contains more IronIron +231.7%
Contains more CopperCopper +43.5%
Contains more ZincZinc +25.3%
Contains more PhosphorusPhosphorus +35%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +36%
Contains more SeleniumSelenium +44.4%

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
7
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%
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% 0% 53% 16% 9.7% 14% 19% 0% 0% 155% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin E Vitamin E +∞%
Contains more Vitamin B2Vitamin B2 +18.8%
Contains more Vitamin B3Vitamin B3 +158.3%
Contains more Vitamin B6Vitamin B6 +33.3%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +98.1%
Contains more Vitamin B5Vitamin B5 +40.4%
Contains more FolateFolate +989.5%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
9% 24% 65%
Protein: 9.34 g
Fats: 0.46 g
Carbs: 24.46 g
Water: 64.65 g
Other: 1.09 g
Contains more FatsFats +117.4%
Contains more ProteinProtein +166.1%
Contains more OtherOther +165.9%
~equal in Carbs ~24.46g
~equal in Water ~64.65g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
33% 11% 56%
Saturated Fat: Sat. Fat 0.119 g
Monounsaturated Fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.199 g
Contains more Mono. FatMonounsaturated Fat +360%
Contains more Poly. FatPolyunsaturated fat +155.3%
Contains less Sat. FatSaturated Fat -30.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Millet Cranberry beans Opinion
Calories 119kcal 136kcal Cranberry beans
Protein 3.51g 9.34g Cranberry beans
Fats 1g 0.46g Millet
Net carbs 22.37g 15.86g Millet
Carbs 23.67g 24.46g Cranberry beans
Magnesium 44mg 50mg Cranberry beans
Calcium 3mg 50mg Cranberry beans
Potassium 62mg 387mg Cranberry beans
Iron 0.63mg 2.09mg Cranberry beans
Sugar 0.13g Cranberry beans
Fiber 1.3g 8.6g Cranberry beans
Copper 0.161mg 0.231mg Cranberry beans
Zinc 0.91mg 1.14mg Cranberry beans
Phosphorus 100mg 135mg Cranberry beans
Sodium 2mg 1mg Cranberry beans
Vitamin A 3IU 0IU Millet
Vitamin E 0.02mg Millet
Manganese 0.272mg 0.37mg Cranberry beans
Selenium 0.9µg 1.3µg Cranberry beans
Vitamin B1 0.106mg 0.21mg Cranberry beans
Vitamin B2 0.082mg 0.069mg Millet
Vitamin B3 1.33mg 0.515mg Millet
Vitamin B5 0.171mg 0.24mg Cranberry beans
Vitamin B6 0.108mg 0.081mg Millet
Vitamin K 0.3µg Millet
Folate 19µg 207µg Cranberry beans
Choline 11.2mg Millet
Saturated Fat 0.172g 0.119g Cranberry beans
Monounsaturated Fat 0.184g 0.04g Millet
Polyunsaturated fat 0.508g 0.199g Millet
Tryptophan 0.038mg 0.111mg Cranberry beans
Threonine 0.113mg 0.393mg Cranberry beans
Isoleucine 0.148mg 0.412mg Cranberry beans
Leucine 0.446mg 0.746mg Cranberry beans
Lysine 0.067mg 0.641mg Cranberry beans
Methionine 0.07mg 0.14mg Cranberry beans
Phenylalanine 0.185mg 0.505mg Cranberry beans
Valine 0.184mg 0.489mg Cranberry beans
Histidine 0.075mg 0.26mg Cranberry beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Millet Cranberry beans
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
20%
Cranberry beans
Minerals Daily Need Coverage Score
22%
Millet
38%
Cranberry beans

Comparison summary

Which food is cheaper?
Millet
Millet is cheaper (difference - $1.8)
Which food is richer in vitamins?
Millet
Millet is relatively richer in vitamins
Which food is lower in Sugar?
Cranberry beans
Cranberry beans is lower in Sugar (difference - 0.13g)
Which food contains less Sodium?
Cranberry beans
Cranberry beans contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Cranberry beans
Cranberry beans is lower in Saturated Fat (difference - 0.053g)
Which food is lower in glycemic index?
Cranberry beans
Cranberry beans is lower in glycemic index (difference - 36)
Which food is richer in minerals?
Cranberry beans
Cranberry beans is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Cranberry beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173736/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.