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  6. White beans vs. Millet

White beans vs. Millet — In-Depth Nutrition Comparison

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Important differences between White beans and Millet

  • White beans has more Iron, Fiber, Manganese, Folate, Potassium, Copper, Calcium, and Vitamin E, however, Millet is richer in Vitamin B3.
  • White beans's daily need coverage for Iron is 38% more.
  • White beans contains 47 times more Vitamin E than Millet. White beans contains 0.94mg of Vitamin E, while Millet contains 0.02mg.

The food varieties used in the comparison are Beans, white, mature seeds, cooked, boiled, without salt and Millet, cooked.

Infographic

White 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 45% 27% 50% 139% 96% 38% 48% 0.78% 83% 7.1%
Millet
Millet
1
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 +43.2%
Contains more CalciumCalcium +2900%
Contains more PotassiumPotassium +804.8%
Contains more IronIron +487.3%
Contains more CopperCopper +78.3%
Contains more ZincZinc +51.6%
Contains more PhosphorusPhosphorus +13%
Contains more ManganeseManganese +133.8%
Contains more SeleniumSelenium +44.4%
Contains less SodiumSodium -66.7%

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.
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% 19% 0% 30% 11% 2.6% 14% 21% 0% 8.8% 61% 19%
Millet
Millet
4
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% 0.18% 0.4% 0% 27% 19% 25% 10% 25% 0% 0.75% 14% 6.1%
Contains more Vitamin EVitamin E +4600%
Contains more Vitamin B1Vitamin B1 +11.3%
Contains more Vitamin B5Vitamin B5 +33.9%
Contains more Vitamin KVitamin K +1066.7%
Contains more FolateFolate +326.3%
Contains more CholineCholine +213.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +78.3%
Contains more Vitamin B3Vitamin B3 +850%
Contains more Vitamin B6Vitamin B6 +16.1%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 25% 63% 2%
Protein: 9.73 g
Fats: 0.35 g
Carbs: 25.09 g
Water: 63.08 g
Other: 1.75 g
Millet
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 +177.2%
Contains more OtherOther +326.8%
Contains more FatsFats +185.7%
Contains more WaterWater +13.2%
~equal in Carbs ~23.67g

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 55%
Saturated Fat: Sat. Fat 0.091 g
Monounsaturated Fat: Mono. Fat 0.031 g
Polyunsaturated fat: Poly. Fat 0.152 g
Millet
Millet
2
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 less Sat. FatSaturated Fat -47.1%
Contains more Mono. FatMonounsaturated Fat +493.5%
Contains more Poly. FatPolyunsaturated fat +234.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient White beans Millet Opinion
Calories 139kcal 119kcal White beans
Protein 9.73g 3.51g White beans
Fats 0.35g 1g Millet
Net carbs 18.79g 22.37g Millet
Carbs 25.09g 23.67g White beans
Magnesium 63mg 44mg White beans
Calcium 90mg 3mg White beans
Potassium 561mg 62mg White beans
Iron 3.7mg 0.63mg White beans
Sugar 0.34g 0.13g Millet
Fiber 6.3g 1.3g White beans
Copper 0.287mg 0.161mg White beans
Zinc 1.38mg 0.91mg White beans
Phosphorus 113mg 100mg White beans
Sodium 6mg 2mg Millet
Vitamin A 0IU 3IU Millet
Vitamin E 0.94mg 0.02mg White beans
Manganese 0.636mg 0.272mg White beans
Selenium 1.3µg 0.9µg White beans
Vitamin B1 0.118mg 0.106mg White beans
Vitamin B2 0.046mg 0.082mg Millet
Vitamin B3 0.14mg 1.33mg Millet
Vitamin B5 0.229mg 0.171mg White beans
Vitamin B6 0.093mg 0.108mg Millet
Vitamin K 3.5µg 0.3µg White beans
Folate 81µg 19µg White beans
Choline 35.1mg 11.2mg White beans
Saturated Fat 0.091g 0.172g White beans
Monounsaturated Fat 0.031g 0.184g Millet
Polyunsaturated fat 0.152g 0.508g Millet
Tryptophan 0.115mg 0.038mg White beans
Threonine 0.409mg 0.113mg White beans
Isoleucine 0.429mg 0.148mg White beans
Leucine 0.776mg 0.446mg White beans
Lysine 0.668mg 0.067mg White beans
Methionine 0.146mg 0.07mg White beans
Phenylalanine 0.526mg 0.185mg White beans
Valine 0.509mg 0.184mg White beans
Histidine 0.271mg 0.075mg White beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
White beans Millet
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
14%
White beans
10%
Millet
Minerals Daily Need Coverage Score
53%
White beans
22%
Millet

Comparison summary

Which food is lower in Saturated Fat?
White beans
White beans is lower in Saturated Fat (difference - 0.081g)
Which food is lower in glycemic index?
White beans
White beans is lower in glycemic index (difference - 71)
Which food is cheaper?
White beans
White beans is cheaper (difference - $0.6)
Which food is richer in minerals?
White beans
White beans is relatively richer in minerals
Which food is lower in Sugar?
Millet
Millet is lower in Sugar (difference - 0.21g)
Which food contains less Sodium?
Millet
Millet contains less Sodium (difference - 4mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. White beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175203/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.