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Refried beans vs Millet - In-Depth Nutrition Comparison

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The main differences between Refried beans and Millet

  • Refried beans contain less Copper, Manganese, Vitamin B1, Phosphorus, Vitamin B3, Vitamin B6, Iron, Fiber, Magnesium, and Folate than Millet.
  • Daily need coverage for Copper from Millet is 69% higher.

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

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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +262.5%
Contains more Potassium +63.6%
Contains more Iron +109%
Contains more Magnesium +225.7%
Contains more Copper +481.4%
Contains more Zinc +189.7%
Contains more Phosphorus +209.8%
Contains less Sodium -98.6%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 54% 9% 29% 25% 43% 16% 40% 49%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 113% 3% 18% 82% 250% 46% 123% 1%
Contains more Calcium +262.5%
Contains more Potassium +63.6%
Contains more Iron +109%
Contains more Magnesium +225.7%
Contains more Copper +481.4%
Contains more Zinc +189.7%
Contains more Phosphorus +209.8%
Contains less Sodium -98.6%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
6
Millet
Contains more Vitamin C +∞%
Contains more Vitamin E +80%
Contains more Vitamin K +133.3%
Contains more Vitamin B1 +453.9%
Contains more Vitamin B2 +267.1%
Contains more Vitamin B3 +1186.1%
Contains more Vitamin B5 +348.7%
Contains more Vitamin B6 +272.8%
Contains more Folate +672.7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 20% 0% 2% 0% 19% 19% 7% 12% 24% 0% 6% 9%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 1% 0% 106% 67% 89% 51% 89% 0% 3% 64%
Contains more Vitamin C +∞%
Contains more Vitamin E +80%
Contains more Vitamin K +133.3%
Contains more Vitamin B1 +453.9%
Contains more Vitamin B2 +267.1%
Contains more Vitamin B3 +1186.1%
Contains more Vitamin B5 +348.7%
Contains more Vitamin B6 +272.8%
Contains more Folate +672.7%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
10
Refried beans
39
Millet
Mineral Summary Score
33
Refried beans
79
Millet

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
30%
Refried beans
66%
Millet
Carbohydrates
14%
Refried beans
73%
Millet
Fats
9%
Refried beans
19%
Millet

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Refried beans Millet
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Refried beans Millet
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Saturated Fat?
Refried beans
Refried beans is lower in Saturated Fat (difference - 0.092g)
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 - 0.54g)
Which food contains less Sodium?
Millet
Millet contains less Sodium (difference - 365mg)
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.

All nutrients comparison - raw data values

Nutrient Refried beans Millet Opinion
Calories 90 378 Millet
Protein 4.98 11.02 Millet
Fats 2.01 4.22 Millet
Vitamin C 6 0 Refried beans
Carbs 13.55 72.85 Millet
Cholesterol 0 0
Vitamin D 0 0
Iron 1.44 3.01 Millet
Calcium 29 8 Refried beans
Potassium 319 195 Refried beans
Magnesium 35 114 Millet
Sugar 0.54 Millet
Fiber 3.7 8.5 Millet
Copper 0.129 0.75 Millet
Zinc 0.58 1.68 Millet
Starch 7.43 Refried beans
Phosphorus 92 285 Millet
Sodium 370 5 Millet
Vitamin A 0 0
Vitamin E 0.09 0.05 Refried beans
Vitamin D 0 0
Vitamin B1 0.076 0.421 Millet
Vitamin B2 0.079 0.29 Millet
Vitamin B3 0.367 4.72 Millet
Vitamin B5 0.189 0.848 Millet
Vitamin B6 0.103 0.384 Millet
Vitamin B12 0 0
Vitamin K 2.1 0.9 Refried beans
Folate 11 85 Millet
Trans Fat 0.016 Millet
Saturated Fat 0.631 0.723 Refried beans
Monounsaturated Fat 0.601 0.773 Millet
Polyunsaturated fat 0.543 2.134 Millet
Tryptophan 0.065 0.119 Millet
Threonine 0.231 0.353 Millet
Isoleucine 0.242 0.465 Millet
Leucine 0.438 1.4 Millet
Lysine 0.377 0.212 Refried beans
Methionine 0.083 0.221 Millet
Phenylalanine 0.297 0.58 Millet
Valine 0.287 0.578 Millet
Histidine 153 0.236 Refried beans
Fructose 0 Refried beans

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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/169702/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.