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  6. Refried beans vs. Millet flour

Refried beans vs. Millet flour — In-Depth Nutrition Comparison

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Significant differences between refried beans and millet flour

  • The amount of selenium, copper, vitamin B3, iron, manganese, vitamin B1, phosphorus, vitamin B5, vitamin B6, and magnesium in millet flour is higher than in refried beans.
  • Millet flour covers your daily selenium needs 49% more than refried beans.
  • Millet flour has a higher glycemic index. The glycemic index of millet flour is 70, while the glycemic index of refried beans is 38.

Specific food types used in this comparison are Refried beans, canned, traditional style (includes USDA commodity) and Millet flour.

Infographic

Refried beans vs Millet flour 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" 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 25% 8.7% 28% 54% 43% 16% 39% 48% 38% 32%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 85% 4.2% 20% 148% 178% 72% 122% 0.52% 131% 178%
Contains more CalciumCalcium +107.1%
Contains more PotassiumPotassium +42.4%
Contains more MagnesiumMagnesium +240%
Contains more IronIron +173.6%
Contains more CopperCopper +314.7%
Contains more ZincZinc +353.4%
Contains more PhosphorusPhosphorus +209.8%
Contains less SodiumSodium -98.9%
Contains more ManganeseManganese +246.7%
Contains more SeleniumSelenium +463.8%

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 20% 0% 1.8% 0% 19% 18% 6.9% 11% 24% 0% 5.3% 8.3% 12%
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% 2.2% 0% 103% 17% 113% 76% 86% 0% 2% 32% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +162.5%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +22.2%
Contains more Vitamin B1Vitamin B1 +443.4%
Contains more Vitamin B3Vitamin B3 +1540.3%
Contains more Vitamin B5Vitamin B5 +570.4%
Contains more Vitamin B6Vitamin B6 +261.2%
Contains more FolateFolate +281.8%
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.073mg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Refried beans Millet flour DV% diff.
Selenium 5.8µg 32.7µg 49%
Copper 0.129mg 0.535mg 45%
Vitamin B3 0.367mg 6.02mg 35%
Iron 1.44mg 3.94mg 31%
Manganese 0.289mg 1.002mg 31%
Phosphorus 92mg 285mg 28%
Vitamin B1 0.076mg 0.413mg 28%
Starch 7.43g 69.88g 26%
Histidine 153mg 0.257mg 22%
Vitamin B5 0.189mg 1.267mg 22%
Vitamin B6 0.103mg 0.372mg 21%
Carbs 13.55g 75.12g 21%
Magnesium 35mg 119mg 20%
Zinc 0.58mg 2.63mg 19%
Sodium 370mg 4mg 16%
Calories 90kcal 382kcal 15%
Polyunsaturated fat 0.543g 2.618g 14%
Protein 4.98g 10.75g 12%
Folate 11µg 42µg 8%
Vitamin C 6mg 0mg 7%
Choline 21.2mg 4%
Fats 2.01g 4.25g 3%
Potassium 319mg 224mg 3%
Calcium 29mg 14mg 2%
Fiber 3.7g 3.5g 1%
Monounsaturated fat 0.601g 0.924g 1%
Vitamin K 2.1µg 0.8µg 1%
Net carbs 9.85g 71.62g N/A
Sugar 0.54g 1.66g N/A
Vitamin E 0.09mg 0.11mg 0%
Vitamin B2 0.079mg 0.073mg 0%
Trans fat 0.016g 0.002g N/A
Saturated fat 0.631g 0.536g 0%
Tryptophan 0.065mg 0.17mg 0%
Threonine 0.231mg 0.354mg 0%
Isoleucine 0.242mg 0.473mg 0%
Leucine 0.438mg 1.537mg 0%
Lysine 0.377mg 0.144mg 0%
Methionine 0.083mg 0.319mg 0%
Phenylalanine 0.297mg 0.675mg 0%
Valine 0.287mg 0.584mg 0%
Omega-3 - ALA 0.169g 0.044g N/A
Omega-3 - Eicosatrienoic acid 0.001g 0g N/A
Omega-6 - Eicosadienoic acid 0.008g 0.002g N/A
Omega-6 - Linoleic acid 0.36g 2.549g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 2% 14% 78% 2%
Protein: 4.98 g
Fats: 2.01 g
Carbs: 13.55 g
Water: 77.75 g
Other: 1.71 g
11% 4% 75% 9%
Protein: 10.75 g
Fats: 4.25 g
Carbs: 75.12 g
Water: 8.67 g
Other: 1.21 g
Contains more WaterWater +796.8%
Contains more OtherOther +41.3%
Contains more ProteinProtein +115.9%
Contains more FatsFats +111.4%
Contains more CarbsCarbs +454.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
36% 34% 31%
Saturated fat: Sat. Fat 0.631 g
Monounsaturated fat: Mono. Fat 0.601 g
Polyunsaturated fat: Poly. Fat 0.543 g
13% 23% 64%
Saturated fat: Sat. Fat 0.536 g
Monounsaturated fat: Mono. Fat 0.924 g
Polyunsaturated fat: Poly. Fat 2.618 g
Contains less Sat. FatSaturated fat -15.1%
Contains more Mono. FatMonounsaturated fat +53.7%
Contains more Poly. FatPolyunsaturated fat +382.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
93% 7%
Starch: 7.43 g
Sucrose: 0.54 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
98% 2%
Starch: 69.88 g
Sucrose: 0.3 g
Glucose: 1.26 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0.11 g
Galactose: 0 g
Contains more SucroseSucrose +80%
Contains more StarchStarch +840.5%
Contains more GlucoseGlucose +∞%
Contains more MaltoseMaltose +∞%
~equal in Fructose ~0g
~equal in Lactose ~0g
~equal in Galactose ~0g

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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. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/nutrients
  2. Millet flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172023/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.