Millet vs. White beans — In-Depth Nutrition Comparison

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Important differences between millet and white beans

Millet has more vitamin B3; however, white beans is richer in iron, fiber, manganese, folate, protein, potassium, copper, calcium, and vitamin E.
White beans's daily need coverage for iron is 38% more.
Millet contains 10 times more vitamin B3 than white beans. Millet contains 1.33mg of vitamin B3, while white beans contains 0.14mg.

The food varieties used in the comparison are Millet, cooked and Beans, white, mature seeds, cooked, boiled, without salt.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Millet

White beans

Contains less SodiumSodium

-66.7%

Contains more MagnesiumMagnesium	+43.2%
Contains more CalciumCalcium	+2900%
Contains more PotassiumPotassium	+804.8%
Contains more IronIron	+487.3%
Contains more CopperCopper	+78.3%
Contains more ZincZinc	+51.6%
Contains more PhosphorusPhosphorus	+13%
Contains more ManganeseManganese	+133.8%
Contains more SeleniumSelenium	+44.4%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Millet

White beans

Contains more Vitamin B2Vitamin B2	+78.3%
Contains more Vitamin B3Vitamin B3	+850%
Contains more Vitamin B6Vitamin B6	+16.1%

Contains more Vitamin EVitamin E	+4600%
Contains more Vitamin B1Vitamin B1	+11.3%
Contains more Vitamin B5Vitamin B5	+33.9%
Contains more Vitamin KVitamin K	+1066.7%
Contains more FolateFolate	+326.3%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Iron	0.63mg	3.7mg	38%
Fiber	1.3g	6.3g	20%
Manganese	0.272mg	0.636mg	16%
Folate	19µg	81µg	16%
Potassium	62mg	561mg	15%
Copper	0.161mg	0.287mg	14%
Protein	3.51g	9.73g	12%
Calcium	3mg	90mg	9%
Vitamin B3	1.33mg	0.14mg	7%
Vitamin E	0.02mg	0.94mg	6%
Magnesium	44mg	63mg	5%
Zinc	0.91mg	1.38mg	4%
Choline	11.2mg	35.1mg	4%
Vitamin B2	0.082mg	0.046mg	3%
Vitamin K	0.3µg	3.5µg	3%
Phosphorus	100mg	113mg	2%
Polyunsaturated fat	0.508g	0.152g	2%
Calories	119kcal	139kcal	1%
Fats	1g	0.35g	1%
Selenium	0.9µg	1.3µg	1%
Vitamin B1	0.106mg	0.118mg	1%
Vitamin B5	0.171mg	0.229mg	1%
Vitamin B6	0.108mg	0.093mg	1%
Protein per 100 calories	2.9g	7g	N/A
Calories per 10 g protein	339kcal	143kcal	N/A
Weight per 100 calories	84g	72g	N/A
Net carbs	22.37g	18.79g	N/A
Carbs	23.67g	25.09g	0%
Sugar	0.13g	0.34g	N/A
Sodium	2mg	6mg	0%
Saturated fat	0.172g	0.091g	0%
Monounsaturated fat	0.184g	0.031g	0%
Tryptophan	0.038mg	0.115mg	0%
Threonine	0.113mg	0.409mg	0%
Isoleucine	0.148mg	0.429mg	0%
Leucine	0.446mg	0.776mg	0%
Lysine	0.067mg	0.668mg	0%
Methionine	0.07mg	0.146mg	0%
Phenylalanine	0.185mg	0.526mg	0%
Valine	0.184mg	0.509mg	0%
Histidine	0.075mg	0.271mg	0%