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Millet vs Refried beans - In-Depth Nutrition Comparison

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The main differences between Millet and Refried beans

  • Refried beans contain less Copper, Manganese, Vitamin B1, Phosphorus, Vitamin B3, Vitamin B6, Iron, Fiber, Magnesium, and Folate than Millet.
  • Daily need coverage for Copper from Millet is 69% higher.
  • Refried beans have 13 times less Vitamin B3 than Millet. Millet has 4.72mg of Vitamin B3, while Refried beans have 0.367mg.

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

Infographic

Millet vs Refried 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +109%
Contains more Magnesium +225.7%
Contains more Phosphorus +209.8%
Contains less Sodium -98.6%
Contains more Zinc +189.7%
Contains more Copper +481.4%
Contains more Calcium +262.5%
Contains more Potassium +63.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 113% 82% 123% 18% 1% 46% 250%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 54% 25% 40% 29% 49% 16% 43%
Contains more Iron +109%
Contains more Magnesium +225.7%
Contains more Phosphorus +209.8%
Contains less Sodium -98.6%
Contains more Zinc +189.7%
Contains more Copper +481.4%
Contains more Calcium +262.5%
Contains more Potassium +63.6%

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
6
:
Contains more Vitamin B1 +453.9%
Contains more Vitamin B2 +267.1%
Contains more Vitamin B3 +1186.1%
Contains more Vitamin B5 +348.7%
Contains more Vitamin B6 +272.8%
Contains more Folate +672.7%
Contains more Vitamin E +80%
Contains more Vitamin C +∞%
Contains more Vitamin K +133.3%
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 0% 2% 0% 20% 19% 19% 7% 12% 24% 9% 0% 6%
Contains more Vitamin B1 +453.9%
Contains more Vitamin B2 +267.1%
Contains more Vitamin B3 +1186.1%
Contains more Vitamin B5 +348.7%
Contains more Vitamin B6 +272.8%
Contains more Folate +672.7%
Contains more Vitamin E +80%
Contains more Vitamin C +∞%
Contains more Vitamin K +133.3%

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 Refried beans
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Millet Refried beans Opinion
Net carbs 64.35g 9.85g Millet
Protein 11.02g 4.98g Millet
Fats 4.22g 2.01g Millet
Carbs 72.85g 13.55g Millet
Calories 378kcal 90kcal Millet
Starch g 7.43g Refried beans
Fructose g 0g Refried beans
Sugar g 0.54g Millet
Fiber 8.5g 3.7g Millet
Calcium 8mg 29mg Refried beans
Iron 3.01mg 1.44mg Millet
Magnesium 114mg 35mg Millet
Phosphorus 285mg 92mg Millet
Potassium 195mg 319mg Refried beans
Sodium 5mg 370mg Millet
Zinc 1.68mg 0.58mg Millet
Copper 0.75mg 0.129mg Millet
Vitamin A 0IU 0IU
Vitamin E 0.05mg 0.09mg Refried beans
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 6mg Refried beans
Vitamin B1 0.421mg 0.076mg Millet
Vitamin B2 0.29mg 0.079mg Millet
Vitamin B3 4.72mg 0.367mg Millet
Vitamin B5 0.848mg 0.189mg Millet
Vitamin B6 0.384mg 0.103mg Millet
Folate 85µg 11µg Millet
Vitamin B12 0µg 0µg
Vitamin K 0.9µg 2.1µg Refried beans
Tryptophan 0.119mg 0.065mg Millet
Threonine 0.353mg 0.231mg Millet
Isoleucine 0.465mg 0.242mg Millet
Leucine 1.4mg 0.438mg Millet
Lysine 0.212mg 0.377mg Refried beans
Methionine 0.221mg 0.083mg Millet
Phenylalanine 0.58mg 0.297mg Millet
Valine 0.578mg 0.287mg Millet
Histidine 0.236mg 153mg Refried beans
Cholesterol 0mg 0mg
Trans Fat g 0.016g Millet
Saturated Fat 0.723g 0.631g Refried beans
Monounsaturated Fat 0.773g 0.601g Millet
Polyunsaturated fat 2.134g 0.543g Millet

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Millet Refried beans
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
10
Refried beans
Mineral Summary Score
79
Millet
33
Refried beans

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
30%
Refried beans
Carbohydrates
73%
Millet
14%
Refried beans
Fats
19%
Millet
9%
Refried beans

Comparison summary

Which food is lower in Saturated Fat?
Refried beans
Refried beans is lower in Saturated Fat (difference - 0.092g)
Which food is lower in glycemic index?
Refried beans
Refried beans is lower in glycemic index (difference - 33)
Which food is cheaper?
Refried beans
Refried beans is cheaper (difference - $0.6)
Which food is lower in Sugar?
Millet
Millet is lower in Sugar (difference - 0.54g)
Which food contains less Sodium?
Millet
Millet contains less Sodium (difference - 365mg)
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.
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

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. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/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.