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Soybean vs. Millet — In-Depth Nutrition Comparison

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Differences between soybeans and millet

  • Millet contains less iron, copper, manganese, phosphorus, fiber, vitamin K, vitamin B2, potassium, selenium, and magnesium than soybeans.
  • Soybeans' daily need coverage for iron is 56% higher.
  • Millet contains 64 times less vitamin K than soybeans. Soybeans contain 19.2µg of vitamin K, while millet contains 0.3µg.
  • Soybeans have a lower glycemic index. The glycemic index of soybeans is 14, while the glycemic index of millet is 71.

The food types used in this comparison are Soybeans, mature cooked, boiled, without salt and Millet, cooked.

Infographic

Soybean vs Millet 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.
Soybean
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 61% 31% 45% 193% 136% 31% 105% 0.13% 107% 40%
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 +95.5%
Contains more CalciumCalcium +3300%
Contains more PotassiumPotassium +730.6%
Contains more IronIron +715.9%
Contains more CopperCopper +152.8%
Contains more ZincZinc +26.4%
Contains more PhosphorusPhosphorus +145%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +202.9%
Contains more SeleniumSelenium +711.1%

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 5.7% 0% 7% 0% 39% 66% 7.5% 11% 54% 0% 48% 41% 26%
Millet
1
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% 0.4% 0% 27% 19% 25% 10% 25% 0% 0.75% 14% 6.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +1650%
Contains more Vitamin B1Vitamin B1 +46.2%
Contains more Vitamin B2Vitamin B2 +247.6%
Contains more Vitamin B6Vitamin B6 +116.7%
Contains more Vitamin KVitamin K +6300%
Contains more FolateFolate +184.2%
Contains more CholineCholine +324.1%
Contains more Vitamin B3Vitamin B3 +233.3%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.171mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soybean Millet DV% diff.
Iron 5.14mg 0.63mg 56%
Polyunsaturated fat 5.064g 0.508g 30%
Protein 18.21g 3.51g 29%
Copper 0.407mg 0.161mg 27%
Manganese 0.824mg 0.272mg 24%
Phosphorus 245mg 100mg 21%
Fiber 6g 1.3g 19%
Vitamin K 19.2µg 0.3µg 16%
Vitamin B2 0.285mg 0.082mg 16%
Potassium 515mg 62mg 13%
Selenium 7.3µg 0.9µg 12%
Fats 8.97g 1g 12%
Calcium 102mg 3mg 10%
Magnesium 86mg 44mg 10%
Vitamin B6 0.234mg 0.108mg 10%
Folate 54µg 19µg 9%
Choline 47.5mg 11.2mg 7%
Vitamin B3 0.399mg 1.33mg 6%
Saturated fat 1.297g 0.172g 5%
Carbs 8.36g 23.67g 5%
Monounsaturated fat 1.981g 0.184g 4%
Vitamin B1 0.155mg 0.106mg 4%
Calories 172kcal 119kcal 3%
Vitamin E 0.35mg 0.02mg 2%
Zinc 1.15mg 0.91mg 2%
Vitamin C 1.7mg 0mg 2%
Net carbs 2.36g 22.37g N/A
Sugar 3g 0.13g N/A
Sodium 1mg 2mg 0%
Vitamin B5 0.179mg 0.171mg 0%
Tryptophan 0.242mg 0.038mg 0%
Threonine 0.723mg 0.113mg 0%
Isoleucine 0.807mg 0.148mg 0%
Leucine 1.355mg 0.446mg 0%
Lysine 1.108mg 0.067mg 0%
Methionine 0.224mg 0.07mg 0%
Phenylalanine 0.869mg 0.185mg 0%
Valine 0.831mg 0.184mg 0%
Histidine 0.449mg 0.075mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 9% 8% 63% 2%
Protein: 18.21 g
Fats: 8.97 g
Carbs: 8.36 g
Water: 62.55 g
Other: 1.91 g
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 +418.8%
Contains more FatsFats +797%
Contains more OtherOther +365.9%
Contains more CarbsCarbs +183.1%
Contains more WaterWater +14.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 24% 61%
Saturated fat: Sat. Fat 1.297 g
Monounsaturated fat: Mono. Fat 1.981 g
Polyunsaturated fat: Poly. Fat 5.064 g
Millet
1
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 more Mono. FatMonounsaturated fat +976.6%
Contains more Poly. FatPolyunsaturated fat +896.9%
Contains less Sat. FatSaturated fat -86.7%

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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. Soybean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174271/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.