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  6. Bean raw vs. Millet

Bean raw vs. Millet — In-Depth Nutrition Comparison

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The main differences between bean raw and millet

  • Millet contains less folate, copper, fiber, iron, vitamin B1, selenium, phosphorus, potassium, manganese, and magnesium than bean raw.
  • Daily need coverage for folate for bean raw is 127% higher.
  • Millet has 31 times less selenium than bean raw. Bean raw has 27.9µg of selenium, while millet has 0.9µg.
  • Millet has a higher glycemic index than bean raw.

Food types used in this article are Beans, pinto, mature seeds, raw and Millet, cooked.

Infographic

Bean raw 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 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
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 +300%
Contains more CalciumCalcium +3666.7%
Contains more PotassiumPotassium +2146.8%
Contains more IronIron +704.8%
Contains more CopperCopper +454.7%
Contains more ZincZinc +150.5%
Contains more PhosphorusPhosphorus +311%
Contains more ManganeseManganese +322.1%
Contains more SeleniumSelenium +3000%
Contains less SodiumSodium -83.3%

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 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 21% 0% 0% 4.2% 178% 49% 22% 47% 109% 0% 14% 394%
Millet
Millet
1
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 CVitamin C +∞%
Contains more Vitamin EVitamin E +950%
Contains more Vitamin B1Vitamin B1 +572.6%
Contains more Vitamin B2Vitamin B2 +158.5%
Contains more Vitamin B5Vitamin B5 +359.1%
Contains more Vitamin B6Vitamin B6 +338.9%
Contains more Vitamin KVitamin K +1766.7%
Contains more FolateFolate +2663.2%
Contains more Vitamin B3Vitamin B3 +13.3%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bean raw Millet DV% diff.
Folate 525µg 19µg 127%
Copper 0.893mg 0.161mg 81%
Fiber 15.5g 1.3g 57%
Iron 5.07mg 0.63mg 56%
Vitamin B1 0.713mg 0.106mg 51%
Selenium 27.9µg 0.9µg 49%
Phosphorus 411mg 100mg 44%
Potassium 1393mg 62mg 39%
Manganese 1.148mg 0.272mg 38%
Protein 21.42g 3.51g 36%
Magnesium 176mg 44mg 31%
Vitamin B6 0.474mg 0.108mg 28%
Starch 34.17g 14%
Carbs 62.55g 23.67g 13%
Zinc 2.28mg 0.91mg 12%
Vitamin B5 0.785mg 0.171mg 12%
Calories 347kcal 119kcal 11%
Calcium 113mg 3mg 11%
Vitamin B2 0.212mg 0.082mg 10%
Choline 66.2mg 11.2mg 10%
Vitamin C 6.3mg 0mg 7%
Vitamin K 5.6µg 0.3µg 4%
Vitamin E 0.21mg 0.02mg 1%
Vitamin B3 1.174mg 1.33mg 1%
Polyunsaturated fat 0.407g 0.508g 1%
Protein per 100 calories 6.2g 2.9g N/A
Calories per 10 g protein 162kcal 339kcal N/A
Weight per 100 calories 29g 84g N/A
Fats 1.23g 1g 0%
Net carbs 47.05g 22.37g N/A
Sugar 2.11g 0.13g N/A
Sodium 12mg 2mg 0%
Saturated fat 0.235g 0.172g 0%
Monounsaturated fat 0.229g 0.184g 0%
Tryptophan 0.237mg 0.038mg 0%
Threonine 0.81mg 0.113mg 0%
Isoleucine 0.871mg 0.148mg 0%
Leucine 1.558mg 0.446mg 0%
Lysine 1.356mg 0.067mg 0%
Methionine 0.259mg 0.07mg 0%
Phenylalanine 1.095mg 0.185mg 0%
Valine 0.998mg 0.184mg 0%
Histidine 0.556mg 0.075mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
Millet
Millet
1
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 +510.3%
Contains more FatsFats +23%
Contains more CarbsCarbs +164.3%
Contains more OtherOther +746.3%
Contains more WaterWater +530.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 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 more Mono. FatMonounsaturated fat +24.5%
Contains less Sat. FatSaturated fat -26.8%
Contains more Poly. FatPolyunsaturated fat +24.8%

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. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.