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  6. Refried beans vs. Millet

Refried beans vs. Millet — In-Depth Nutrition Comparison

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A recap on differences between Refried beans and Millet

  • Refried beans have more Iron, Fiber, Selenium, Potassium, and Vitamin C, however, Millet is higher in Vitamin B3.
  • Refried beans covers your daily Sodium needs 16% more than Millet.
  • Millet has less Sodium.

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

Infographic

Refried 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.
Refried beans
Refried beans
5
:
5
Millet
Millet
Contains more Calcium +866.7%
Contains more Iron +128.6%
Contains more Potassium +414.5%
Contains more Selenium +544.4%
Contains more Magnesium +25.7%
Contains less Sodium -99.5%
Contains more Zinc +56.9%
Contains more Copper +24.8%
Equal in Phosphorus - 100
Equal in Manganese - 0.272
Refried beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 54% 25% 40% 29% 49% 16% 43% 38% 32%
Millet
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 24% 32% 43% 6% 1% 25% 54% 36% 5%
Contains more Calcium +866.7%
Contains more Iron +128.6%
Contains more Potassium +414.5%
Contains more Selenium +544.4%
Contains more Magnesium +25.7%
Contains less Sodium -99.5%
Contains more Zinc +56.9%
Contains more Copper +24.8%
Equal in Phosphorus - 100
Equal in Manganese - 0.272

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.
Refried beans
Refried beans
4
:
6
Millet
Millet
Contains more Vitamin E +350%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +10.5%
Contains more Vitamin K +600%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +39.5%
Contains more Vitamin B3 +262.4%
Contains more Folate +72.7%
Equal in Vitamin B2 - 0.082
Equal in Vitamin B5 - 0.171
Equal in Vitamin B6 - 0.108
Refried beans
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%
Millet
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 0% 27% 19% 25% 11% 25% 15% 0% 1%
Contains more Vitamin E +350%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +10.5%
Contains more Vitamin K +600%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +39.5%
Contains more Vitamin B3 +262.4%
Contains more Folate +72.7%
Equal in Vitamin B2 - 0.082
Equal in Vitamin B5 - 0.171
Equal in Vitamin B6 - 0.108

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Refried beans
Refried beans
4
:
1
Millet
Millet
Contains more Protein +41.9%
Contains more Fats +101%
Contains more Other +317.1%
Contains more Carbs +74.7%
Equal in Water - 71.41
Refried beans
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
Millet
4% 24% 71%
Protein: 3.51 g
Fats: 1 g
Carbs: 23.67 g
Water: 71.41 g
Other: 0.41 g
Contains more Protein +41.9%
Contains more Fats +101%
Contains more Other +317.1%
Contains more Carbs +74.7%
Equal in Water - 71.41

Fat Type Comparison

Fat type breakdown side-by-side comparison
Refried beans
Refried beans
2
:
1
Millet
Millet
Contains more Monounsaturated Fat +226.6%
Contains less Saturated Fat -72.7%
Equal in Polyunsaturated fat - 0.508
Refried beans
36% 34% 31%
Saturated Fat: 0.631 g
Monounsaturated Fat: 0.601 g
Polyunsaturated fat: 0.543 g
Millet
20% 21% 59%
Saturated Fat: 0.172 g
Monounsaturated Fat: 0.184 g
Polyunsaturated fat: 0.508 g
Contains more Monounsaturated Fat +226.6%
Contains less Saturated Fat -72.7%
Equal in Polyunsaturated fat - 0.508

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Refried beans Millet Opinion
Net carbs 9.85g 22.37g Millet
Protein 4.98g 3.51g Refried beans
Fats 2.01g 1g Refried beans
Carbs 13.55g 23.67g Millet
Calories 90kcal 119kcal Millet
Starch 7.43g Refried beans
Sugar 0.54g 0.13g Millet
Fiber 3.7g 1.3g Refried beans
Calcium 29mg 3mg Refried beans
Iron 1.44mg 0.63mg Refried beans
Magnesium 35mg 44mg Millet
Phosphorus 92mg 100mg Millet
Potassium 319mg 62mg Refried beans
Sodium 370mg 2mg Millet
Zinc 0.58mg 0.91mg Millet
Copper 0.129mg 0.161mg Millet
Manganese 0.289mg 0.272mg Refried beans
Selenium 5.8µg 0.9µg Refried beans
Vitamin A 0IU 3IU Millet
Vitamin E 0.09mg 0.02mg Refried beans
Vitamin C 6mg 0mg Refried beans
Vitamin B1 0.076mg 0.106mg Millet
Vitamin B2 0.079mg 0.082mg Millet
Vitamin B3 0.367mg 1.33mg Millet
Vitamin B5 0.189mg 0.171mg Refried beans
Vitamin B6 0.103mg 0.108mg Millet
Folate 11µg 19µg Millet
Vitamin K 2.1µg 0.3µg Refried beans
Tryptophan 0.065mg 0.038mg Refried beans
Threonine 0.231mg 0.113mg Refried beans
Isoleucine 0.242mg 0.148mg Refried beans
Leucine 0.438mg 0.446mg Millet
Lysine 0.377mg 0.067mg Refried beans
Methionine 0.083mg 0.07mg Refried beans
Phenylalanine 0.297mg 0.185mg Refried beans
Valine 0.287mg 0.184mg Refried beans
Histidine 153mg 0.075mg Refried beans
Trans Fat 0.016g Millet
Saturated Fat 0.631g 0.172g Millet
Monounsaturated Fat 0.601g 0.184g Refried beans
Polyunsaturated fat 0.543g 0.508g Refried beans
Omega-6 - Eicosadienoic acid 0.008g Refried beans
Omega-6 - Linoleic acid 0.36g Refried beans
Omega-3 - ALA 0.169g Refried beans
Omega-3 - Eicosatrienoic acid 0.001g Refried beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Refried beans Millet
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
10%
Refried beans
10%
Millet
Minerals Daily Need Coverage Score
33%
Refried beans
22%
Millet

Comparison summary

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 - 0.41g)
Which food contains less Sodium?
Millet
Millet contains less Sodium (difference - 368mg)
Which food is lower in Saturated Fat?
Millet
Millet is lower in Saturated Fat (difference - 0.459g)
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

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 - 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.