Millet vs. Kidney beans — In-Depth Nutrition Comparison
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Significant differences between millet and kidney beans
- The amount of folate, fiber, iron, potassium, manganese, vitamin K, copper, and phosphorus in kidney beans is higher than in millet.
- Kidney beans covers your daily folate needs 28% more than millet.
- Kidney beans has 2 times less vitamin B3 than millet. Millet has 1.33mg of vitamin B3, while kidney beans has 0.578mg.
- Millet has a higher glycemic index. The glycemic index of millet is 71, while the glycemic index of kidney beans is 22.
Specific food types used in this comparison are Millet, cooked and Beans, kidney, all types, mature seeds, cooked, boiled, without salt.
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.
| Contains more CalciumCalcium | +1066.7% |
| Contains more PotassiumPotassium | +553.2% |
| Contains more IronIron | +252.4% |
| Contains more CopperCopper | +34.2% |
| Contains more PhosphorusPhosphorus | +38% |
| Contains less SodiumSodium | -50% |
| Contains more ManganeseManganese | +58.1% |
| Contains more SeleniumSelenium | +22.2% |
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.
| Contains more Vitamin B2Vitamin B2 | +41.4% |
| Contains more Vitamin B3Vitamin B3 | +130.1% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +50% |
| Contains more Vitamin B1Vitamin B1 | +50.9% |
| Contains more Vitamin B5Vitamin B5 | +28.7% |
| Contains more Vitamin B6Vitamin B6 | +11.1% |
| Contains more Vitamin KVitamin K | +2700% |
| Contains more FolateFolate | +584.2% |
| Contains more CholineCholine | +172.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.51 g
Fats:
1 g
Carbs:
23.67 g
Water:
71.41 g
Other:
0.41 g
Protein:
8.67 g
Fats:
0.5 g
Carbs:
22.8 g
Water:
66.94 g
Other:
1.09 g
| Contains more FatsFats | +100% |
| Contains more ProteinProtein | +147% |
| Contains more OtherOther | +165.9% |
~equal in
Carbs
~22.8g
~equal in
Water
~66.94g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.172 g
Monounsaturated fat:
Mono. Fat
0.184 g
Polyunsaturated fat:
Poly. Fat
0.508 g
Saturated fat:
Sat. Fat
0.073 g
Monounsaturated fat:
Mono. Fat
0.039 g
Polyunsaturated fat:
Poly. Fat
0.278 g
| Contains more Mono. FatMonounsaturated fat | +371.8% |
| Contains more Poly. FatPolyunsaturated fat | +82.7% |
| Contains less Sat. FatSaturated fat | -57.6% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Folate | 19µg | 130µg | 28% |
| Fiber | 1.3g | 6.4g | 20% |
| Iron | 0.63mg | 2.22mg | 20% |
| Protein | 3.51g | 8.67g | 10% |
| Potassium | 62mg | 405mg | 10% |
| Manganese | 0.272mg | 0.43mg | 7% |
| Vitamin K | 0.3µg | 8.4µg | 7% |
| Copper | 0.161mg | 0.216mg | 6% |
| Phosphorus | 100mg | 138mg | 5% |
| Vitamin B3 | 1.33mg | 0.578mg | 5% |
| Vitamin B1 | 0.106mg | 0.16mg | 5% |
| Choline | 11.2mg | 30.5mg | 4% |
| Calcium | 3mg | 35mg | 3% |
| Polyunsaturated fat | 0.508g | 0.278g | 2% |
| Vitamin B2 | 0.082mg | 0.058mg | 2% |
| Vitamin C | 0mg | 1.2mg | 1% |
| Zinc | 0.91mg | 1mg | 1% |
| Vitamin B6 | 0.108mg | 0.12mg | 1% |
| Vitamin B5 | 0.171mg | 0.22mg | 1% |
| Fats | 1g | 0.5g | 1% |
| Calories | 119kcal | 127kcal | 0% |
| Net carbs | 22.37g | 16.4g | N/A |
| Carbs | 23.67g | 22.8g | 0% |
| Magnesium | 44mg | 42mg | 0% |
| Sugar | 0.13g | 0.32g | N/A |
| Sodium | 2mg | 1mg | 0% |
| Vitamin E | 0.02mg | 0.03mg | 0% |
| Selenium | 0.9µg | 1.1µg | 0% |
| Saturated fat | 0.172g | 0.073g | 0% |
| Monounsaturated fat | 0.184g | 0.039g | 0% |
| Tryptophan | 0.038mg | 0.104mg | 0% |
| Threonine | 0.113mg | 0.319mg | 0% |
| Isoleucine | 0.148mg | 0.41mg | 0% |
| Leucine | 0.446mg | 0.736mg | 0% |
| Lysine | 0.067mg | 0.607mg | 0% |
| Methionine | 0.07mg | 0.113mg | 0% |
| Phenylalanine | 0.185mg | 0.511mg | 0% |
| Valine | 0.184mg | 0.5mg | 0% |
| Histidine | 0.075mg | 0.238mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
19%
Minerals Daily Need Coverage Score
22%
38%
Comparison summary
Which food is lower in Sugar?
Millet is lower in Sugar (difference - 0.19g)
Which food is cheaper?
Millet is cheaper (difference - $0.6)
Which food contains less Sodium?
Kidney beans contains less Sodium (difference - 1mg)
Which food is lower in Saturated fat?
Kidney beans is lower in Saturated fat (difference - 0.099g)
Which food is lower in glycemic index?
Kidney beans is lower in glycemic index (difference - 49)
Which food is richer in minerals?
Kidney beans is relatively richer in minerals
Which food is richer in vitamins?
Kidney beans is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)