Millet vs. Soybean — In-Depth Nutrition Comparison

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Differences between millet and soybeans

Millet contains less iron, copper, manganese, phosphorus, fiber, vitamin K, vitamin B2, potassium, selenium, and magnesium than soybeans.
Soybeans' daily need coverage for iron is 56% higher.
Soybeans have a lower glycemic index. The glycemic index of soybeans is 14, while the glycemic index of millet is 71.

The food types used in this comparison are Millet, cooked and Soybeans, mature cooked, boiled, without salt.

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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

Soybean

Contains more MagnesiumMagnesium	+95.5%
Contains more CalciumCalcium	+3300%
Contains more PotassiumPotassium	+730.6%
Contains more IronIron	+715.9%
Contains more CopperCopper	+152.8%
Contains more ZincZinc	+26.4%
Contains more PhosphorusPhosphorus	+145%
Contains less SodiumSodium	-50%
Contains more ManganeseManganese	+202.9%
Contains more SeleniumSelenium	+711.1%

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

Soybean

Contains more Vitamin B3Vitamin B3

+233.3%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin EVitamin E	+1650%
Contains more Vitamin B1Vitamin B1	+46.2%
Contains more Vitamin B2Vitamin B2	+247.6%
Contains more Vitamin B6Vitamin B6	+116.7%
Contains more Vitamin KVitamin K	+6300%
Contains more FolateFolate	+184.2%

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B5 ~0.179mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Iron	0.63mg	5.14mg	56%
Polyunsaturated fat	0.508g	5.064g	30%
Protein	3.51g	18.21g	29%
Copper	0.161mg	0.407mg	27%
Manganese	0.272mg	0.824mg	24%
Phosphorus	100mg	245mg	21%
Fiber	1.3g	6g	19%
Vitamin B2	0.082mg	0.285mg	16%
Vitamin K	0.3µg	19.2µg	16%
Potassium	62mg	515mg	13%
Fats	1g	8.97g	12%
Selenium	0.9µg	7.3µg	12%
Magnesium	44mg	86mg	10%
Calcium	3mg	102mg	10%
Vitamin B6	0.108mg	0.234mg	10%
Folate	19µg	54µg	9%
Choline	11.2mg	47.5mg	7%
Vitamin B3	1.33mg	0.399mg	6%
Carbs	23.67g	8.36g	5%
Saturated fat	0.172g	1.297g	5%
Vitamin B1	0.106mg	0.155mg	4%
Monounsaturated fat	0.184g	1.981g	4%
Calories	119kcal	172kcal	3%
Vitamin C	0mg	1.7mg	2%
Zinc	0.91mg	1.15mg	2%
Vitamin E	0.02mg	0.35mg	2%
Protein per 100 calories	2.9g	11g	N/A
Calories per 10 g protein	339kcal	94kcal	N/A
Weight per 100 calories	84g	58g	N/A
Unsaturated / Saturated Fat ratio	4	5.4	N/A
Net carbs	22.37g	2.36g	N/A
Sugar	0.13g	3g	N/A
Sodium	2mg	1mg	0%
Vitamin B5	0.171mg	0.179mg	0%
Tryptophan	0.038mg	0.242mg	0%
Threonine	0.113mg	0.723mg	0%
Isoleucine	0.148mg	0.807mg	0%
Leucine	0.446mg	1.355mg	0%
Lysine	0.067mg	1.108mg	0%
Methionine	0.07mg	0.224mg	0%
Phenylalanine	0.185mg	0.869mg	0%
Valine	0.184mg	0.831mg	0%
Histidine	0.075mg	0.449mg	0%