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Millet vs. French beans — In-Depth Nutrition Comparison

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A recap on differences between millet and french beans

  • Millet has more copper; however, french beans is higher in fiber, folate, potassium, calcium, and iron.
  • French beans covers your daily fiber needs 32% more than millet.
  • French beans contains 2 times less vitamin B3 than millet. Millet contains 1.33mg of vitamin B3, while french beans contains 0.546mg.
  • The glycemic index of millet is higher.

Food varieties used in this article are Millet, cooked and Beans, french, mature seeds, cooked, boiled, without salt.

Infographic

Millet vs French beans 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.
Millet
3
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 40% 19% 33% 41% 38% 17% 44% 0.78% 50% 6.5%
Contains more CopperCopper +40%
Contains more ZincZinc +42.2%
Contains less SodiumSodium -66.7%
Contains more MagnesiumMagnesium +27.3%
Contains more CalciumCalcium +2000%
Contains more PotassiumPotassium +496.8%
Contains more IronIron +71.4%
Contains more ManganeseManganese +40.4%
Contains more SeleniumSelenium +33.3%
~equal in Phosphorus ~102mg

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
5
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% 0% 33% 14% 10% 13% 24% 0% 0% 56% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +32.3%
Contains more Vitamin B3Vitamin B3 +143.6%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +22.6%
Contains more Vitamin B5Vitamin B5 +29.8%
Contains more FolateFolate +294.7%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.105mg
~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
7% 24% 67%
Protein: 7.05 g
Fats: 0.76 g
Carbs: 24.02 g
Water: 66.57 g
Other: 1.6 g
Contains more FatsFats +31.6%
Contains more ProteinProtein +100.9%
Contains more OtherOther +290.2%
~equal in Carbs ~24.02g
~equal in Water ~66.57g

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
14% 9% 77%
Saturated fat: Sat. Fat 0.083 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.453 g
Contains more Mono. FatMonounsaturated fat +253.8%
Contains more Poly. FatPolyunsaturated fat +12.1%
Contains less Sat. FatSaturated fat -51.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Millet French beans
Lower in Sodium ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Millet French beans DV% diff.
Fiber 1.3g 9.4g 32%
Folate 19µg 75µg 14%
Potassium 62mg 370mg 9%
Protein 3.51g 7.05g 7%
Calcium 3mg 63mg 6%
Iron 0.63mg 1.08mg 6%
Manganese 0.272mg 0.382mg 5%
Vitamin B3 1.33mg 0.546mg 5%
Copper 0.161mg 0.115mg 5%
Magnesium 44mg 56mg 3%
Vitamin B1 0.106mg 0.13mg 2%
Choline 11.2mg 2%
Vitamin B2 0.082mg 0.062mg 2%
Zinc 0.91mg 0.64mg 2%
Vitamin B5 0.171mg 0.222mg 1%
Selenium 0.9µg 1.2µg 1%
Calories 119kcal 129kcal 1%
Vitamin C 0mg 1.2mg 1%
Fats 1g 0.76g 0%
Carbs 23.67g 24.02g 0%
Net carbs 22.37g 14.62g N/A
Sugar 0.13g N/A
Phosphorus 100mg 102mg 0%
Sodium 2mg 6mg 0%
Vitamin E 0.02mg 0%
Vitamin B6 0.108mg 0.105mg 0%
Vitamin K 0.3µg 0%
Saturated fat 0.172g 0.083g 0%
Monounsaturated fat 0.184g 0.052g 0%
Polyunsaturated fat 0.508g 0.453g 0%
Tryptophan 0.038mg 0.083mg 0%
Threonine 0.113mg 0.297mg 0%
Isoleucine 0.148mg 0.311mg 0%
Leucine 0.446mg 0.563mg 0%
Lysine 0.067mg 0.484mg 0%
Methionine 0.07mg 0.106mg 0%
Phenylalanine 0.185mg 0.381mg 0%
Valine 0.184mg 0.369mg 0%
Histidine 0.075mg 0.196mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Millet French 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
12%
French beans
Minerals Daily Need Coverage Score
22%
Millet
29%
French beans

Comparison summary

Which food contains less Sodium?
Millet
Millet contains less Sodium (difference - 4mg)
Which food is lower in Sugar?
French beans
French beans is lower in Sugar (difference - 0.13g)
Which food is lower in Saturated fat?
French beans
French beans is lower in Saturated fat (difference - 0.089g)
Which food is lower in glycemic index?
French beans
French beans is lower in glycemic index (difference - 51)
Which food is cheaper?
French beans
French beans is cheaper (difference - $0.6)
Which food is richer in minerals?
French beans
French beans is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

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. French beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173739/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.