Millet vs. Refried beans — In-Depth Nutrition Comparison
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A recap on 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 covers 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.
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.
Contains
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Magnesium
+25.7%
Contains
less
Sodium
-99.5%
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Zinc
+56.9%
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Copper
+24.8%
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Calcium
+866.7%
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Iron
+128.6%
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Potassium
+414.5%
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Selenium
+544.4%
Equal in Phosphorus - 92
Equal in Manganese - 0.289
Contains
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Magnesium
+25.7%
Contains
less
Sodium
-99.5%
Contains
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Zinc
+56.9%
Contains
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Copper
+24.8%
Contains
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Calcium
+866.7%
Contains
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Iron
+128.6%
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Potassium
+414.5%
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Selenium
+544.4%
Equal in Phosphorus - 92
Equal in Manganese - 0.289
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.
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Contains
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Vitamin A
+∞%
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Vitamin B1
+39.5%
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Vitamin B3
+262.4%
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Folate
+72.7%
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Vitamin E
+350%
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Vitamin C
+∞%
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Vitamin B5
+10.5%
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Vitamin K
+600%
Equal in Vitamin B2 - 0.079
Equal in Vitamin B6 - 0.103
Contains
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Vitamin A
+∞%
Contains
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Vitamin B1
+39.5%
Contains
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Vitamin B3
+262.4%
Contains
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Folate
+72.7%
Contains
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Vitamin E
+350%
Contains
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Vitamin C
+∞%
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Vitamin B5
+10.5%
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Vitamin K
+600%
Equal in Vitamin B2 - 0.079
Equal in Vitamin B6 - 0.103
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Carbs
+74.7%
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Protein
+41.9%
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Fats
+101%
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Other
+317.1%
Equal in Water - 77.75
Protein:
3.51 g
Fats:
1 g
Carbs:
23.67 g
Water:
71.41 g
Other:
0.41 g
Protein:
4.98 g
Fats:
2.01 g
Carbs:
13.55 g
Water:
77.75 g
Other:
1.71 g
Contains
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Carbs
+74.7%
Contains
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Protein
+41.9%
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Fats
+101%
Contains
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Other
+317.1%
Equal in Water - 77.75
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
less
Saturated Fat
-72.7%
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Monounsaturated Fat
+226.6%
Equal in Polyunsaturated fat - 0.543
Saturated Fat:
0.172 g
Monounsaturated Fat:
0.184 g
Polyunsaturated fat:
0.508 g
Saturated Fat:
0.631 g
Monounsaturated Fat:
0.601 g
Polyunsaturated fat:
0.543 g
Contains
less
Saturated Fat
-72.7%
Contains
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Monounsaturated Fat
+226.6%
Equal in Polyunsaturated fat - 0.543
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 Glycemic Index |
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Lower in price |
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Lower in Sugar |
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Lower in Sodium |
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Lower in Saturated Fat |
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Lower in Cholesterol | Equal | ||
Rich in minerals | Equal | ||
Rich in vitamins | Equal |
All nutrients comparison - raw data values
Nutrient | ![]() |
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Opinion |
Net carbs | 22.37g | 9.85g |
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Protein | 3.51g | 4.98g |
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Fats | 1g | 2.01g |
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Carbs | 23.67g | 13.55g |
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Calories | 119kcal | 90kcal |
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Starch | 7.43g |
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Sugar | 0.13g | 0.54g |
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Fiber | 1.3g | 3.7g |
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Calcium | 3mg | 29mg |
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Iron | 0.63mg | 1.44mg |
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Magnesium | 44mg | 35mg |
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Phosphorus | 100mg | 92mg |
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Potassium | 62mg | 319mg |
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Sodium | 2mg | 370mg |
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Zinc | 0.91mg | 0.58mg |
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Copper | 0.161mg | 0.129mg |
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Manganese | 0.272mg | 0.289mg |
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Selenium | 0.9µg | 5.8µg |
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Vitamin A | 3IU | 0IU |
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Vitamin E | 0.02mg | 0.09mg |
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Vitamin C | 0mg | 6mg |
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Vitamin B1 | 0.106mg | 0.076mg |
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Vitamin B2 | 0.082mg | 0.079mg |
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Vitamin B3 | 1.33mg | 0.367mg |
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Vitamin B5 | 0.171mg | 0.189mg |
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Vitamin B6 | 0.108mg | 0.103mg |
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Folate | 19µg | 11µg |
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Vitamin K | 0.3µg | 2.1µg |
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Tryptophan | 0.038mg | 0.065mg |
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Threonine | 0.113mg | 0.231mg |
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Isoleucine | 0.148mg | 0.242mg |
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Leucine | 0.446mg | 0.438mg |
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Lysine | 0.067mg | 0.377mg |
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Methionine | 0.07mg | 0.083mg |
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Phenylalanine | 0.185mg | 0.297mg |
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Valine | 0.184mg | 0.287mg |
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Histidine | 0.075mg | 153mg |
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Trans Fat | 0.016g |
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Saturated Fat | 0.172g | 0.631g |
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Monounsaturated Fat | 0.184g | 0.601g |
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Polyunsaturated fat | 0.508g | 0.543g |
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Omega-6 - Eicosadienoic acid | 0.008g |
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Omega-6 - Linoleic acid | 0.36g |
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Omega-3 - ALA | 0.169g |
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Omega-3 - Eicosatrienoic acid | 0.001g |
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Which food is preferable for your diet?


is better in case of low diet
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Low Fats diet |
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Low Carbs diet |
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Low Calories 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%

10%

Minerals Daily Need Coverage Score
22%

33%

Comparison summary
Which food is lower in glycemic index?

Refried beans is lower in glycemic index (difference - 33)
Which food is cheaper?

Refried beans is cheaper (difference - $0.6)
Which food is lower in Sugar?

Millet is lower in Sugar (difference - 0.41g)
Which food contains less Sodium?

Millet contains less Sodium (difference - 368mg)
Which food is lower in Saturated Fat?

Millet is lower in Saturated Fat (difference - 0.459g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.
Which food is richer in vitamins?
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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.