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  6. Pinto beans vs. Millet

Pinto beans vs. Millet — In-Depth Nutrition Comparison

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A recap on differences between Pinto beans and Millet

  • Millet has less Folate, Fiber, Iron, Potassium, Selenium, Vitamin B6, Manganese, Vitamin B1, Phosphorus, and Copper.
  • Pinto beans covers your daily Folate needs 38% more than Millet.
  • Millet contains 7 times less Potassium than Pinto beans. Pinto beans contains 436mg of Potassium, while Millet contains 62mg.

Food varieties used in this article are Beans, pinto, mature seeds, cooked, boiled, without salt and Millet, cooked.

Infographic

Pinto beans vs Millet infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 14% 38% 78% 73% 27% 63% 0.13% 59% 34%
Millet
Millet
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 0.9% 5.5% 24% 54% 25% 43% 0.26% 35% 4.9%
Contains more MagnesiumMagnesium +13.6%
Contains more CalciumCalcium +1433.3%
Contains more PotassiumPotassium +603.2%
Contains more IronIron +231.7%
Contains more CopperCopper +36%
Contains more PhosphorusPhosphorus +47%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +66.5%
Contains more SeleniumSelenium +588.9%
~equal in Zinc ~0.91mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 2.7% 0% 19% 0% 48% 14% 6% 13% 53% 0% 8.8% 129% 19%
Millet
Millet
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.18% 0.4% 0% 27% 19% 25% 10% 25% 0% 0.75% 14% 6.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +4600%
Contains more Vitamin B1Vitamin B1 +82.1%
Contains more Vitamin B5Vitamin B5 +22.8%
Contains more Vitamin B6Vitamin B6 +112%
Contains more Vitamin KVitamin K +1066.7%
Contains more FolateFolate +805.3%
Contains more CholineCholine +215.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +32.3%
Contains more Vitamin B3Vitamin B3 +318.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 26% 63%
Protein: 9.01 g
Fats: 0.65 g
Carbs: 26.22 g
Water: 62.95 g
Other: 1.17 g
Millet
Millet
2
4% 24% 71%
Protein: 3.51 g
Fats: 1 g
Carbs: 23.67 g
Water: 71.41 g
Other: 0.41 g
Contains more ProteinProtein +156.7%
Contains more OtherOther +185.4%
Contains more FatsFats +53.8%
Contains more WaterWater +13.4%
~equal in Carbs ~23.67g

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 26% 47%
Saturated Fat: Sat. Fat 0.136 g
Monounsaturated Fat: Mono. Fat 0.133 g
Polyunsaturated fat: Poly. Fat 0.235 g
Millet
Millet
2
20% 21% 59%
Saturated Fat: Sat. Fat 0.172 g
Monounsaturated Fat: Mono. Fat 0.184 g
Polyunsaturated fat: Poly. Fat 0.508 g
Contains less Sat. FatSaturated Fat -20.9%
Contains more Mono. FatMonounsaturated Fat +38.3%
Contains more Poly. FatPolyunsaturated fat +116.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pinto beans Millet
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Pinto beans Millet Opinion
Calories 143kcal 119kcal Pinto beans
Protein 9.01g 3.51g Pinto beans
Fats 0.65g 1g Millet
Vitamin C 0.8mg 0mg Pinto beans
Net carbs 17.22g 22.37g Millet
Carbs 26.22g 23.67g Pinto beans
Magnesium 50mg 44mg Pinto beans
Calcium 46mg 3mg Pinto beans
Potassium 436mg 62mg Pinto beans
Iron 2.09mg 0.63mg Pinto beans
Sugar 0.34g 0.13g Millet
Fiber 9g 1.3g Pinto beans
Copper 0.219mg 0.161mg Pinto beans
Zinc 0.98mg 0.91mg Pinto beans
Starch 15.15g Pinto beans
Phosphorus 147mg 100mg Pinto beans
Sodium 1mg 2mg Pinto beans
Vitamin A 0IU 3IU Millet
Vitamin E 0.94mg 0.02mg Pinto beans
Manganese 0.453mg 0.272mg Pinto beans
Selenium 6.2µg 0.9µg Pinto beans
Vitamin B1 0.193mg 0.106mg Pinto beans
Vitamin B2 0.062mg 0.082mg Millet
Vitamin B3 0.318mg 1.33mg Millet
Vitamin B5 0.21mg 0.171mg Pinto beans
Vitamin B6 0.229mg 0.108mg Pinto beans
Vitamin K 3.5µg 0.3µg Pinto beans
Folate 172µg 19µg Pinto beans
Choline 35.3mg 11.2mg Pinto beans
Saturated Fat 0.136g 0.172g Pinto beans
Monounsaturated Fat 0.133g 0.184g Millet
Polyunsaturated fat 0.235g 0.508g Millet
Tryptophan 0.108mg 0.038mg Pinto beans
Threonine 0.331mg 0.113mg Pinto beans
Isoleucine 0.426mg 0.148mg Pinto beans
Leucine 0.765mg 0.446mg Pinto beans
Lysine 0.63mg 0.067mg Pinto beans
Methionine 0.117mg 0.07mg Pinto beans
Phenylalanine 0.531mg 0.185mg Pinto beans
Valine 0.519mg 0.184mg Pinto beans
Histidine 0.247mg 0.075mg Pinto beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pinto beans Millet
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
24%
Pinto beans
10%
Millet
Minerals Daily Need Coverage Score
42%
Pinto beans
22%
Millet

Comparison summary

Which food contains less Sodium?
Pinto beans
Pinto beans contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Pinto beans
Pinto beans is lower in Saturated Fat (difference - 0.036g)
Which food is lower in glycemic index?
Pinto beans
Pinto beans is lower in glycemic index (difference - 32)
Which food is cheaper?
Pinto beans
Pinto beans is cheaper (difference - $0.6)
Which food is richer in minerals?
Pinto beans
Pinto beans is relatively richer in minerals
Which food is richer in vitamins?
Pinto beans
Pinto beans is relatively richer in vitamins
Which food is lower in Sugar?
Millet
Millet is lower in Sugar (difference - 0.21g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Pinto beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175200/nutrients
  2. Millet - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168871/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.