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  6. Millet vs. Kidney beans

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

Millet vs Kidney 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
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 30% 11% 36% 83% 72% 27% 59% 0.13% 56% 6%
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%
~equal in Magnesium ~42mg
~equal in Zinc ~1mg

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
Millet
2
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 4% 0% 0.6% 0% 40% 13% 11% 13% 28% 0% 21% 98% 17%
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%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Millet Kidney beans 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Millet
Millet
3
4% 24% 71%
Protein: 3.51 g
Fats: 1 g
Carbs: 23.67 g
Water: 71.41 g
Other: 0.41 g
9% 23% 67%
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
Millet
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
19% 10% 71%
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%

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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. Kidney beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173740/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.