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Millet vs Navy bean - In-Depth Nutrition Comparison

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What are the differences between Millet and Navy bean?

  • Millet is higher in Manganese, Copper, Phosphorus, Vitamin B3, Vitamin B6, Iron, Zinc, and Vitamin B2, yet Navy bean is higher in Vitamin C, and Folate.
  • Millet's daily need coverage for Manganese is 53% more.
  • Millet has 4 times more Vitamin B3 than Navy bean. While Millet has 4.72mg of Vitamin B3, Navy bean has only 1.22mg.

We used Millet, raw and Beans, navy, mature seeds, sprouted, raw types in this article.

Infographic

Millet vs Navy bean 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +56%
Contains more Magnesium +12.9%
Contains more Phosphorus +185%
Contains less Sodium -61.5%
Contains more Zinc +88.8%
Contains more Copper +110.7%
Contains more Calcium +87.5%
Contains more Potassium +57.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 113% 82% 123% 18% 1% 46% 250%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 73% 73% 43% 28% 2% 25% 119%
Contains more Iron +56%
Contains more Magnesium +12.9%
Contains more Phosphorus +185%
Contains less Sodium -61.5%
Contains more Zinc +88.8%
Contains more Copper +110.7%
Contains more Calcium +87.5%
Contains more Potassium +57.4%

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
7
:
Contains more Vitamin B2 +34.9%
Contains more Vitamin B3 +286.9%
Contains more Vitamin B6 +101%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Folate +55.3%
Equal in Vitamin B1 - 0.39
Equal in Vitamin B5 - 0.825
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 106% 67% 89% 51% 89% 64% 0% 3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 63% 98% 50% 23% 50% 45% 99% 0% 0%
Contains more Vitamin B2 +34.9%
Contains more Vitamin B3 +286.9%
Contains more Vitamin B6 +101%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Folate +55.3%
Equal in Vitamin B1 - 0.39
Equal in Vitamin B5 - 0.825

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 Navy bean
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Sodium ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Millet Navy bean Opinion
Net carbs 64.35g 13.05g Millet
Protein 11.02g 6.15g Millet
Fats 4.22g 0.7g Millet
Carbs 72.85g 13.05g Millet
Calories 378kcal 67kcal Millet
Starch g g
Fructose g g
Sugar g g
Fiber 8.5g g Millet
Calcium 8mg 15mg Navy bean
Iron 3.01mg 1.93mg Millet
Magnesium 114mg 101mg Millet
Phosphorus 285mg 100mg Millet
Potassium 195mg 307mg Navy bean
Sodium 5mg 13mg Millet
Zinc 1.68mg 0.89mg Millet
Copper 0.75mg 0.356mg Millet
Vitamin A 0IU 4IU Navy bean
Vitamin E 0.05mg mg Millet
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 18.8mg Navy bean
Vitamin B1 0.421mg 0.39mg Millet
Vitamin B2 0.29mg 0.215mg Millet
Vitamin B3 4.72mg 1.22mg Millet
Vitamin B5 0.848mg 0.825mg Millet
Vitamin B6 0.384mg 0.191mg Millet
Folate 85µg 132µg Navy bean
Vitamin B12 0µg 0µg
Vitamin K 0.9µg µg Millet
Tryptophan 0.119mg 0.064mg Millet
Threonine 0.353mg 0.258mg Millet
Isoleucine 0.465mg 0.273mg Millet
Leucine 1.4mg 0.442mg Millet
Lysine 0.212mg 0.35mg Navy bean
Methionine 0.221mg 0.064mg Millet
Phenylalanine 0.58mg 0.31mg Millet
Valine 0.578mg 0.316mg Millet
Histidine 0.236mg 0.172mg Millet
Cholesterol 0mg 0mg
Trans Fat g 0g Millet
Saturated Fat 0.723g 0.085g Navy bean
Monounsaturated Fat 0.773g 0.052g Millet
Polyunsaturated fat 2.134g 0.407g Millet

Which food is preferable for your diet?

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

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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
35
Navy bean
Mineral Summary Score
79
Millet
45
Navy 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
37%
Navy bean
Carbohydrates
73%
Millet
13%
Navy bean
Fats
19%
Millet
3%
Navy bean

Comparison summary

Which food is lower in Saturated Fat?
Navy bean
Navy bean is lower in Saturated Fat (difference - 0.638g)
Which food is lower in glycemic index?
Navy bean
Navy bean is lower in glycemic index (difference - 32)
Which food contains less Sodium?
Millet
Millet contains less Sodium (difference - 8mg)
Which food is cheaper?
Millet
Millet is cheaper (difference - $0.7)
Which food is richer in vitamins?
Millet
Millet is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.

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. Navy bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.