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  6. Beans vs. Millet

Beans vs. Millet — In-Depth Nutrition Comparison

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Differences between beans and millet

  • Beans have more fiber, potassium, and selenium, while millet has more vitamin B3.
  • Beans' daily need coverage for fiber is 17% higher.
  • Millet contains 60 times less sugar than beans. Beans contain 7.78g of sugar, while millet contains 0.13g.
  • Beans have a lower glycemic index. The glycemic index of beans is 33, while the glycemic index of millet is 71.

The food types used in this comparison are Beans, baked, canned, no salt added and Millet, cooked.

Infographic

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.
Beans
Beans
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
Millet
Millet
3
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 CalciumCalcium +1566.7%
Contains more PotassiumPotassium +377.4%
Contains more CopperCopper +28%
Contains more ZincZinc +53.8%
Contains less SodiumSodium -50%
Contains more SeleniumSelenium +400%
Contains more MagnesiumMagnesium +37.5%
Contains more IronIron +117.2%
~equal in Phosphorus ~100mg

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.
Beans
Beans
7
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 10% 0% 1.7% 3% 38% 14% 8.1% 0% 30% 0% 2% 18%
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +650%
Contains more Vitamin B1Vitamin B1 +41.5%
Contains more Vitamin B6Vitamin B6 +20.4%
Contains more Vitamin KVitamin K +166.7%
Contains more FolateFolate +26.3%
Contains more Vitamin B2Vitamin B2 +36.7%
Contains more Vitamin B3Vitamin B3 +209.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Beans Millet DV% diff.
Fiber 5.5g 1.3g 17%
Manganese 0.272mg 12%
Potassium 296mg 62mg 7%
Selenium 4.5µg 0.9µg 7%
Vitamin B3 0.43mg 1.33mg 6%
Calcium 50mg 3mg 5%
Copper 0.206mg 0.161mg 5%
Iron 0.29mg 0.63mg 4%
Zinc 1.4mg 0.91mg 4%
Vitamin B1 0.15mg 0.106mg 4%
Choline 30.8mg 11.2mg 4%
Protein 4.8g 3.51g 3%
Vitamin C 3.1mg 0mg 3%
Magnesium 32mg 44mg 3%
Vitamin B5 0.171mg 3%
Vitamin B2 0.06mg 0.082mg 2%
Vitamin B6 0.13mg 0.108mg 2%
Polyunsaturated fat 0.172g 0.508g 2%
Calories 105kcal 119kcal 1%
Fats 0.4g 1g 1%
Carbs 20.49g 23.67g 1%
Phosphorus 104mg 100mg 1%
Vitamin A 5µg 0µg 1%
Vitamin E 0.15mg 0.02mg 1%
Folate 24µg 19µg 1%
Protein per 100 calories 4.6g 2.9g N/A
Calories per 10 g protein 219kcal 339kcal N/A
Weight per 100 calories 95g 84g N/A
Net carbs 14.99g 22.37g N/A
Sugar 7.78g 0.13g N/A
Sodium 1mg 2mg 0%
Vitamin K 0.8µg 0.3µg 0%
Saturated fat 0.103g 0.172g 0%
Monounsaturated fat 0.035g 0.184g 0%
Tryptophan 0.038mg 0%
Threonine 0.113mg 0%
Isoleucine 0.148mg 0%
Leucine 0.446mg 0%
Lysine 0.067mg 0%
Methionine 0.07mg 0%
Phenylalanine 0.185mg 0%
Valine 0.184mg 0%
Histidine 0.075mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beans
Beans
3
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 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 +36.8%
Contains more OtherOther +317.1%
Contains more FatsFats +150%
Contains more CarbsCarbs +15.5%
~equal in Water ~71.41g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beans
Beans
1
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 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 -40.1%
Contains more Mono. FatMonounsaturated fat +425.7%
Contains more Poly. FatPolyunsaturated fat +195.3%

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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. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.