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Millet vs Cranberry bean - In-Depth Nutrition Comparison

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Significant differences between Millet and Cranberry bean

  • Millet has more Manganese, and Vitamin B3, however Cranberry bean is richer in Folate, Fiber, Potassium, Vitamin B1, Iron, Selenium, Zinc, and Phosphorus.
  • Cranberry bean covers your daily Folate needs 130% more than Millet.
  • Cranberry bean has 3 times less Vitamin B3 than Millet. Millet has 4.72mg of Vitamin B3, while Cranberry bean has 1.455mg.

Specific food types used in this comparison are Millet, raw and Beans, cranberry (roman), mature seeds, raw.

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Millet vs Cranberry 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
:
Contains less Sodium -16.7%
Contains more Iron +66.1%
Contains more Calcium +1487.5%
Contains more Potassium +583.1%
Contains more Magnesium +36.8%
Contains more Zinc +116.1%
Contains more Phosphorus +30.5%
Equal in Copper - 0.794
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 113% 3% 18% 82% 250% 46% 123% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 188% 39% 118% 112% 265% 99% 160% 1%
Contains less Sodium -16.7%
Contains more Iron +66.1%
Contains more Calcium +1487.5%
Contains more Potassium +583.1%
Contains more Magnesium +36.8%
Contains more Zinc +116.1%
Contains more Phosphorus +30.5%
Equal in Copper - 0.794

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
6
:
Contains more Vitamin B2 +36.2%
Contains more Vitamin B3 +224.4%
Contains more Vitamin B5 +13.4%
Contains more Vitamin B6 +24.3%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +77.4%
Contains more Folate +610.6%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 1% 0% 106% 67% 89% 51% 89% 0% 3% 64%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 0% 0% 187% 50% 28% 45% 72% 0% 0% 453%
Contains more Vitamin B2 +36.2%
Contains more Vitamin B3 +224.4%
Contains more Vitamin B5 +13.4%
Contains more Vitamin B6 +24.3%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +77.4%
Contains more Folate +610.6%

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
69
Cranberry bean
Mineral Summary Score
79
Millet
122
Cranberry 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
138%
Cranberry bean
Carbohydrates
73%
Millet
60%
Cranberry bean
Fats
19%
Millet
6%
Cranberry bean

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 Cranberry bean
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
Lower in Sugar Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Millet Cranberry bean
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sodium?
Millet
Millet contains less Sodium (difference - 1mg)
Which food is cheaper?
Millet
Millet is cheaper (difference - $1.8)
Which food is lower in Saturated Fat?
Cranberry bean
Cranberry bean is lower in Saturated Fat (difference - 0.407g)
Which food is lower in glycemic index?
Cranberry bean
Cranberry bean is lower in glycemic index (difference - 36)
Which food is richer in minerals?
Cranberry bean
Cranberry bean is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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.

All nutrients comparison - raw data values

Nutrient Millet Cranberry bean Opinion
Calories 378 335 Millet
Protein 11.02 23.03 Cranberry bean
Fats 4.22 1.23 Millet
Vitamin C 0 0
Carbs 72.85 60.05 Millet
Cholesterol 0 0
Vitamin D 0 0
Iron 3.01 5 Cranberry bean
Calcium 8 127 Cranberry bean
Potassium 195 1332 Cranberry bean
Magnesium 114 156 Cranberry bean
Sugar
Fiber 8.5 24.7 Cranberry bean
Copper 0.75 0.794 Cranberry bean
Zinc 1.68 3.63 Cranberry bean
Starch
Phosphorus 285 372 Cranberry bean
Sodium 5 6 Millet
Vitamin A 0 2 Cranberry bean
Vitamin E 0.05 Millet
Vitamin D 0 0
Vitamin B1 0.421 0.747 Cranberry bean
Vitamin B2 0.29 0.213 Millet
Vitamin B3 4.72 1.455 Millet
Vitamin B5 0.848 0.748 Millet
Vitamin B6 0.384 0.309 Millet
Vitamin B12 0 0
Vitamin K 0.9 Millet
Folate 85 604 Cranberry bean
Trans Fat 0 Millet
Saturated Fat 0.723 0.316 Cranberry bean
Monounsaturated Fat 0.773 0.106 Millet
Polyunsaturated fat 2.134 0.527 Millet
Tryptophan 0.119 0.273 Cranberry bean
Threonine 0.353 0.969 Cranberry bean
Isoleucine 0.465 1.017 Cranberry bean
Leucine 1.4 1.838 Cranberry bean
Lysine 0.212 1.58 Cranberry bean
Methionine 0.221 0.346 Cranberry bean
Phenylalanine 0.58 1.245 Cranberry bean
Valine 0.578 1.205 Cranberry bean
Histidine 0.236 0.641 Cranberry bean
Fructose

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. Cranberry bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.