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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, protein, 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

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 19% 30% 11% 2.6% 14% 21% 0% 8.8% 61%
Millet
Millet
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0.4% 27% 19% 25% 10% 25% 0% 0.75% 14%
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 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 A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient White beans Millet DV% diff.
Iron 3.7mg 0.63mg 38%
Fiber 6.3g 1.3g 20%
Manganese 0.636mg 0.272mg 16%
Folate 81µg 19µg 16%
Potassium 561mg 62mg 15%
Copper 0.287mg 0.161mg 14%
Protein 9.73g 3.51g 12%
Calcium 90mg 3mg 9%
Vitamin B3 0.14mg 1.33mg 7%
Vitamin E 0.94mg 0.02mg 6%
Magnesium 63mg 44mg 5%
Zinc 1.38mg 0.91mg 4%
Choline 35.1mg 11.2mg 4%
Vitamin B2 0.046mg 0.082mg 3%
Vitamin K 3.5µg 0.3µg 3%
Phosphorus 113mg 100mg 2%
Polyunsaturated fat 0.152g 0.508g 2%
Calories 139kcal 119kcal 1%
Fats 0.35g 1g 1%
Selenium 1.3µg 0.9µg 1%
Vitamin B1 0.118mg 0.106mg 1%
Vitamin B5 0.229mg 0.171mg 1%
Vitamin B6 0.093mg 0.108mg 1%
Protein per 100 calories 7g 2.9g N/A
Calories per 10 g protein 143kcal 339kcal N/A
Weight per 100 calories 72g 84g N/A
Net carbs 18.79g 22.37g N/A
Carbs 25.09g 23.67g 0%
Sugar 0.34g 0.13g N/A
Sodium 6mg 2mg 0%
Saturated fat 0.091g 0.172g 0%
Monounsaturated fat 0.031g 0.184g 0%
Tryptophan 0.115mg 0.038mg 0%
Threonine 0.409mg 0.113mg 0%
Isoleucine 0.429mg 0.148mg 0%
Leucine 0.776mg 0.446mg 0%
Lysine 0.668mg 0.067mg 0%
Methionine 0.146mg 0.07mg 0%
Phenylalanine 0.526mg 0.185mg 0%
Valine 0.509mg 0.184mg 0%
Histidine 0.271mg 0.075mg 0%

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 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%

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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. 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.