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

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The main differences between Refried beans and Millet raw

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

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

Infographic

Refried beans vs Millet raw 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.
Contains more Calcium +262.5%
Contains more Potassium +63.6%
Contains more Selenium +114.8%
Contains more Iron +109%
Contains more Magnesium +225.7%
Contains more Phosphorus +209.8%
Contains less Sodium -98.6%
Contains more Zinc +189.7%
Contains more Copper +481.4%
Contains more Manganese +464.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 54% 25% 40% 29% 49% 16% 43% 38% 32%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 113% 82% 123% 18% 1% 46% 250% 213% 15%
Contains more Calcium +262.5%
Contains more Potassium +63.6%
Contains more Selenium +114.8%
Contains more Iron +109%
Contains more Magnesium +225.7%
Contains more Phosphorus +209.8%
Contains less Sodium -98.6%
Contains more Zinc +189.7%
Contains more Copper +481.4%
Contains more Manganese +464.7%

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.
:
Contains more Vitamin E +80%
Contains more Vitamin C +∞%
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 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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 106% 67% 89% 51% 89% 64% 0% 3%
Contains more Vitamin E +80%
Contains more Vitamin C +∞%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +796.8%
Contains more Protein +121.3%
Contains more Fats +110%
Contains more Carbs +437.6%
Contains more Other +89.5%
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% 73% 9% 3%
Protein: 11.02 g
Fats: 4.22 g
Carbs: 72.85 g
Water: 8.67 g
Other: 3.24 g
Contains more Water +796.8%
Contains more Protein +121.3%
Contains more Fats +110%
Contains more Carbs +437.6%
Contains more Other +89.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -12.7%
Contains more Monounsaturated Fat +28.6%
Contains more Polyunsaturated fat +293%
36% 34% 31%
Saturated Fat: 0.631 g
Monounsaturated Fat: 0.601 g
Polyunsaturated fat: 0.543 g
20% 21% 59%
Saturated Fat: 0.723 g
Monounsaturated Fat: 0.773 g
Polyunsaturated fat: 2.134 g
Contains less Saturated Fat -12.7%
Contains more Monounsaturated Fat +28.6%
Contains more Polyunsaturated fat +293%

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 raw
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

All nutrients comparison - raw data values

Nutrient Refried beans Millet raw Opinion
Net carbs 9.85g 64.35g Millet raw
Protein 4.98g 11.02g Millet raw
Fats 2.01g 4.22g Millet raw
Carbs 13.55g 72.85g Millet raw
Calories 90kcal 378kcal Millet raw
Starch 7.43g Refried beans
Sugar 0.54g Millet raw
Fiber 3.7g 8.5g Millet raw
Calcium 29mg 8mg Refried beans
Iron 1.44mg 3.01mg Millet raw
Magnesium 35mg 114mg Millet raw
Phosphorus 92mg 285mg Millet raw
Potassium 319mg 195mg Refried beans
Sodium 370mg 5mg Millet raw
Zinc 0.58mg 1.68mg Millet raw
Copper 0.129mg 0.75mg Millet raw
Manganese 0.289mg 1.632mg Millet raw
Selenium 5.8µg 2.7µg Refried beans
Vitamin E 0.09mg 0.05mg Refried beans
Vitamin C 6mg 0mg Refried beans
Vitamin B1 0.076mg 0.421mg Millet raw
Vitamin B2 0.079mg 0.29mg Millet raw
Vitamin B3 0.367mg 4.72mg Millet raw
Vitamin B5 0.189mg 0.848mg Millet raw
Vitamin B6 0.103mg 0.384mg Millet raw
Folate 11µg 85µg Millet raw
Vitamin K 2.1µg 0.9µg Refried beans
Tryptophan 0.065mg 0.119mg Millet raw
Threonine 0.231mg 0.353mg Millet raw
Isoleucine 0.242mg 0.465mg Millet raw
Leucine 0.438mg 1.4mg Millet raw
Lysine 0.377mg 0.212mg Refried beans
Methionine 0.083mg 0.221mg Millet raw
Phenylalanine 0.297mg 0.58mg Millet raw
Valine 0.287mg 0.578mg Millet raw
Histidine 153mg 0.236mg Refried beans
Trans Fat 0.016g Millet raw
Saturated Fat 0.631g 0.723g Refried beans
Monounsaturated Fat 0.601g 0.773g Millet raw
Polyunsaturated fat 0.543g 2.134g Millet raw
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 raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
39%
Millet raw
Minerals Daily Need Coverage Score
33%
Refried beans
86%
Millet raw

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 raw
Millet raw is lower in Sugar (difference - 0.54g)
Which food contains less Sodium?
Millet raw
Millet raw 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.

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 raw - 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.