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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.
  • Millet has a higher glycemic index. The glycemic index of millet is 71, while the glycemic index of cranberry beans is 35.

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
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 0% 0% 0% 0% 53% 16% 9.7% 14% 19% 0% 0% 155% 0%
Contains more Vitamin EVitamin 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 A ~µg
~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 DV% diff.
Folate 19µg 207µg 47%
Fiber 1.3g 8.6g 29%
Iron 0.63mg 2.09mg 18%
Protein 3.51g 9.34g 12%
Potassium 62mg 387mg 10%
Vitamin B1 0.106mg 0.21mg 9%
Copper 0.161mg 0.231mg 8%
Vitamin B3 1.33mg 0.515mg 5%
Phosphorus 100mg 135mg 5%
Calcium 3mg 50mg 5%
Manganese 0.272mg 0.37mg 4%
Zinc 0.91mg 1.14mg 2%
Vitamin B6 0.108mg 0.081mg 2%
Choline 11.2mg 2%
Polyunsaturated fat 0.508g 0.199g 2%
Vitamin B5 0.171mg 0.24mg 1%
Calories 119kcal 136kcal 1%
Vitamin B2 0.082mg 0.069mg 1%
Selenium 0.9µg 1.3µg 1%
Magnesium 44mg 50mg 1%
Fats 1g 0.46g 1%
Carbs 23.67g 24.46g 0%
Net carbs 22.37g 15.86g N/A
Sugar 0.13g N/A
Sodium 2mg 1mg 0%
Vitamin E 0.02mg 0%
Vitamin K 0.3µg 0%
Saturated fat 0.172g 0.119g 0%
Monounsaturated fat 0.184g 0.04g 0%
Tryptophan 0.038mg 0.111mg 0%
Threonine 0.113mg 0.393mg 0%
Isoleucine 0.148mg 0.412mg 0%
Leucine 0.446mg 0.746mg 0%
Lysine 0.067mg 0.641mg 0%
Methionine 0.07mg 0.14mg 0%
Phenylalanine 0.185mg 0.505mg 0%
Valine 0.184mg 0.489mg 0%
Histidine 0.075mg 0.26mg 0%

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.