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  6. Millet vs. Bean raw

Millet vs. Bean raw — In-Depth Nutrition Comparison

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The main differences between millet and bean raw

  • 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 a higher glycemic index than bean raw.

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

Infographic

Millet vs Bean raw 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
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%
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%
Contains less SodiumSodium -83.3%
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%

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
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%
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%
Contains more Vitamin B3Vitamin B3 +13.3%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

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

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

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