Millet vs. Refried beans — In-Depth Nutrition Comparison

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A recap on the differences between millet and refried beans

Millet has more vitamin B3; however, refried beans are higher in iron, fiber, selenium, potassium, and vitamin C.
Refried beans cover your daily sodium needs 16% more than millet.
Refried beans contain 4 times less vitamin B3 than millet. Millet contains 1.33mg of vitamin B3, while refried beans contain 0.367mg.
Millet has less sodium.
The glycemic index of millet is higher.

Food varieties used in this article are Millet, cooked and Refried beans, canned, traditional style (includes USDA commodity).

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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

Refried beans

Contains more MagnesiumMagnesium	+25.7%
Contains more CopperCopper	+24.8%
Contains more ZincZinc	+56.9%
Contains less SodiumSodium	-99.5%

Contains more CalciumCalcium	+866.7%
Contains more PotassiumPotassium	+414.5%
Contains more IronIron	+128.6%
Contains more SeleniumSelenium	+544.4%

~equal in Phosphorus ~92mg

~equal in Manganese ~0.289mg

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

Refried beans

Contains more Vitamin B1Vitamin B1	+39.5%
Contains more Vitamin B3Vitamin B3	+262.4%
Contains more FolateFolate	+72.7%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin EVitamin E	+350%
Contains more Vitamin B5Vitamin B5	+10.5%
Contains more Vitamin KVitamin K	+600%
Contains more CholineCholine	+89.3%

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B2 ~0.079mg

~equal in Vitamin B6 ~0.103mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Histidine	0.075mg	153mg	22%
Sodium	2mg	370mg	16%
Fiber	1.3g	3.7g	10%
Iron	0.63mg	1.44mg	10%
Selenium	0.9µg	5.8µg	9%
Potassium	62mg	319mg	8%
Vitamin C	0mg	6mg	7%
Vitamin B3	1.33mg	0.367mg	6%
Copper	0.161mg	0.129mg	4%
Calcium	3mg	29mg	3%
Protein	3.51g	4.98g	3%
Zinc	0.91mg	0.58mg	3%
Starch		7.43g	3%
Carbs	23.67g	13.55g	3%
Vitamin B1	0.106mg	0.076mg	3%
Magnesium	44mg	35mg	2%
Saturated fat	0.172g	0.631g	2%
Choline	11.2mg	21.2mg	2%
Folate	19µg	11µg	2%
Fats	1g	2.01g	2%
Vitamin K	0.3µg	2.1µg	2%
Monounsaturated fat	0.184g	0.601g	1%
Calories	119kcal	90kcal	1%
Phosphorus	100mg	92mg	1%
Manganese	0.272mg	0.289mg	1%
Net carbs	22.37g	9.85g	N/A
Sugar	0.13g	0.54g	N/A
Vitamin E	0.02mg	0.09mg	0%
Vitamin B2	0.082mg	0.079mg	0%
Vitamin B5	0.171mg	0.189mg	0%
Vitamin B6	0.108mg	0.103mg	0%
Trans fat		0.016g	N/A
Polyunsaturated fat	0.508g	0.543g	0%
Tryptophan	0.038mg	0.065mg	0%
Threonine	0.113mg	0.231mg	0%
Isoleucine	0.148mg	0.242mg	0%
Leucine	0.446mg	0.438mg	0%
Lysine	0.067mg	0.377mg	0%
Methionine	0.07mg	0.083mg	0%
Phenylalanine	0.185mg	0.297mg	0%
Valine	0.184mg	0.287mg	0%
Omega-3 - ALA		0.169g	N/A
Omega-3 - Eicosatrienoic acid		0.001g	N/A
Omega-6 - Eicosadienoic acid		0.008g	N/A
Omega-6 - Linoleic acid		0.36g	N/A