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  6. Millet vs. Beans

Millet vs. Beans — In-Depth Nutrition Comparison

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Differences between millet and beans

  • Millet has more vitamin B3, while beans have more fiber, potassium, and selenium.
  • Beans' daily need coverage for fiber is 17% higher.
  • Beans contain 3 times less vitamin B3 than millet. Millet contains 1.33mg of vitamin B3, while beans contain 0.43mg.
  • The amount of sugar in millet is lower.
  • 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 Millet, cooked and Beans, baked, canned, no salt added.

Infographic

Millet vs Beans 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.
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%
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%
Contains more MagnesiumMagnesium +37.5%
Contains more IronIron +117.2%
Contains more ManganeseManganese +∞%
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%
~equal in Phosphorus ~104mg

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.
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%
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%
Contains more Vitamin B2Vitamin B2 +36.7%
Contains more Vitamin B3Vitamin B3 +209.3%
Contains more Vitamin B5Vitamin B5 +∞%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Millet Beans DV% diff.
Fiber 1.3g 5.5g 17%
Manganese 0.272mg 12%
Potassium 62mg 296mg 7%
Selenium 0.9µg 4.5µg 7%
Vitamin B3 1.33mg 0.43mg 6%
Calcium 3mg 50mg 5%
Copper 0.161mg 0.206mg 5%
Iron 0.63mg 0.29mg 4%
Zinc 0.91mg 1.4mg 4%
Vitamin B1 0.106mg 0.15mg 4%
Choline 11.2mg 30.8mg 4%
Protein 3.51g 4.8g 3%
Vitamin C 0mg 3.1mg 3%
Magnesium 44mg 32mg 3%
Vitamin B5 0.171mg 3%
Vitamin B2 0.082mg 0.06mg 2%
Vitamin B6 0.108mg 0.13mg 2%
Polyunsaturated fat 0.508g 0.172g 2%
Calories 119kcal 105kcal 1%
Fats 1g 0.4g 1%
Carbs 23.67g 20.49g 1%
Phosphorus 100mg 104mg 1%
Vitamin A 0µg 5µg 1%
Vitamin E 0.02mg 0.15mg 1%
Folate 19µg 24µg 1%
Protein per 100 calories 2.9g 4.6g N/A
Calories per 10 g protein 339kcal 219kcal N/A
Weight per 100 calories 84g 95g N/A
Net carbs 22.37g 14.99g N/A
Sugar 0.13g 7.78g N/A
Sodium 2mg 1mg 0%
Vitamin K 0.3µg 0.8µg 0%
Saturated fat 0.172g 0.103g 0%
Monounsaturated fat 0.184g 0.035g 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
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
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
Contains more FatsFats +150%
Contains more CarbsCarbs +15.5%
Contains more ProteinProtein +36.8%
Contains more OtherOther +317.1%
~equal in Water ~72.6g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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
Contains more Mono. FatMonounsaturated fat +425.7%
Contains more Poly. FatPolyunsaturated fat +195.3%
Contains less Sat. FatSaturated fat -40.1%

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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. Millet - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168871/nutrients
  2. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.