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Millet flour vs Pinto Beans: Difference, Benefits, More

This article explains the key similarities and differences between millet flour and pinto beans, foods from the grains and legumes food groups. Read on to learn more about the millet flour vs pinto beans comparison.
Dennis Gillett, Health & Fitness Writer

Written by Dennis Gillett, Health & Fitness Writer. Updated on February 28, 2023.

Although millet flour and pinto beans belong to different food groups, while millet flour belong is a grain, and pinto beans belong to legumes food group, and it’s not that common to compare foods from different groups, people are often interested in these comparisons as well.

That’s why we decided to create an in-depth article that compares millet flour and pinto beans, their nutritional values, similarities, differences, macronutrients, and micronutrients – vitamins and minerals.

Generally speaking, foods from grains and legume food groups are both high in carbs and protein and valuable addition to a plant-based diet.

Now, let’s see how millet flour and pinto beans compare specifically.

Millet flour

Millet flour (Panicum miliaceum) is made from ground millet, which is an ancient grain that is grown in many parts of the world, including Africa, Asia, and Europe.

It is a good source of carbohydrates, dietary fibers, and small amounts of vitamins and minerals like magnesium, phosphorus, and B vitamins. It is also gluten-free and easy to digest, making it a great option for people with gluten sensitivities or celiac disease.

Millet flour is commonly used in baking and is a good alternative to wheat flour for gluten-free or alternative baking. It is also used in traditional African and Asian dishes.

Millet flour is considered a functional food, as it has been shown to positively impact health when consumed regularly as part of a balanced diet. It is also a sustainable crop, as it is drought-tolerant and can be grown in poor soil conditions.

Millet flour is an excellent source of Vitamin B1 (Thiamine), Vitamin B3 (Niacin), and Vitamin B5 (Pantothenic acid).

It also contains a good amount of Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate) and some Vitamin B2 (Riboflavin).

Pinto Beans

Pinto beans (Phaseolus vulgaris) are a type of legume native to Central and South America.

They are a popular ingredient in many vegan and vegetarian dishes due to their high protein and fiber content, as well as their rich, nutty flavor.

Pinto beans are also a good source of several important nutrients, including potassium, iron, and B vitamins.

They can be enjoyed in a variety of dishes, such as pinto bean soup, chili, and salads.

In addition to being a nutritious food, pinto beans have been shown to have a number of potential health benefits.

They have been linked to lower cholesterol levels and improved blood sugar control, and may also help to reduce the risk of certain types of cancer.

Pinto Beans are an excellent source of Vitamin B1 (Thiamine), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).

They also contain a good amount of Vitamin B2 (Riboflavin), and Vitamin B5 (Pantothenic acid) and some Vitamin C, Vitamin B3 (Niacin), and Vitamin K.

Millet flour vs Pinto Beans Nutrition

Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing millet flour vs pinto beans.

This comparison will start by comparing the caloric value of millet flour and pinto beans and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.

Millet flourPinto Beans
Energy382 kcal347 kcal
Carbs75.1 g62.6 g
Sugar1.66 g2.11 g
Fiber3.5 g15.5 g
Protein10.8 g21.4 g
Fat4.25 g1.23 g
Saturated Fat0.536 g0.235 g

Millet flour vs Pinto Beans Calories

Most calories in raw grains and legumes come from carbs. Peanuts are an exception here, but they are often considered a nut instead of a legume because of their nutritional profile.

Comparing pinto beans vs millet flour for weight loss, pinto beans are slightly lower in calories, with 347 calories per 100 grams, compared to 382 calories per 100 grams of millet flour.

However, both millet flour and pinto beans can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.

Millet flour vs Pinto Beans Protein

Legumes and most legume products, including millet flour and pinto beans, are important sources of plant-based protein.

Pinto Beans offer around 50% more protein than millet flour.

Pinto Beans have 21.4 grams of protein per 100 grams, while millet flour has 10.8 grams of protein per 100 grams.

Millet flour vs Pinto Beans Carbs

Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.

It’s also important for people on a keto diet, so let’s compare the carbs content in millet flour and pinto beans.

The total amount of carbohydrates is around 17% higher in millet flour than in pinto beans. It have 75.1 grams per 100 grams, compared to 62.6 grams in pinto beans.

There’s less sugar in millet flour than in pinto beans, 17% precisely.

One handful of millet flour (28 grams) contains 0.5 grams of sugar, while the same amount of pinto beans contains 0.6 grams.

Lastly, let’s take a look at the dietary fiber in millet flour and pinto beans.

Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.

With 4.3 grams of fiber per portion, pinto beans are a better source of fiber than millet flour which offer 1 grams per portion.

Millet flour vs Pinto Beans Fats

Like most other grains and legumes, with the exception of lupins and peanuts, millet flour and pinto beans are low in fat.

Fats in millet flour and pinto beans are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.

Total fat in millet flour and pinto beans:

  • Millet flour: 4.3 grams per 100 grams
  • Pinto Beans: 1.2 per 100 grams

Speaking of saturated fats, pinto beans are 60% lower in saturated fats.

Pinto Beans and millet flour contain 0.2 grams and 0.5 grams of saturated fat per 100 grams, respectively.

Millet flour vs Pinto Beans Vitamins Content

This section will discuss the vitamin content of millet flour and pinto beans.

Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.

Millet flour has a higher amount of vitamin C, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B6 (Pyroxidine), vitamin B9 (Folate), vitamin E, and vitamin K.

However, pinto beans have a higher amount of vitamin A, vitamin B3 (Niacin), and vitamin B5 (Pantothenic acid).

Millet flour and pinto beans contain the same amount of vitamin D, and vitamin B12 (Cobalamin).

The following table shows the exact amount of vitamins millet flour and pinto beans contain side by side, so you can easily compare them.

Millet flourPinto Beans
Vitamin A9 IU0
Vitamin C06.3 mg
Vitamin D00
Vitamin B1 (Thiamine)0.413 mg0.713 mg
Vitamin B2 (Riboflavin)0.073 mg0.212 mg
Vitamin B3 (Niacin)6.02 mg1.17 mg
Vitamin B5 (Pantothenic acid)1.27 mg0.785 mg
Vitamin B6 (Pyroxidine)0.372 mg0.474 mg
Vitamin B9 (Folate)42 µg525 µg
Vitamin B12 (Cobalamin)00
Vitamin E0.11 mg0.21 mg
Vitamin K0.8 µg5.6 µg

Millet flour vs Pinto Beans Minerals Content

Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.

Some minerals, like iron, calcium, zinc or, iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the millet flour and pinto beans comparison focuses on their mineral content.

Millet flour is a better source of calcium, copper, fluoride, iron, magnesium, manganese, phosphorus, potassium, and sodium than pinto beans.

On the other hand, pinto beans are a higher amount of selenium, and zinc.

Check out the table below to learn how millet flour and pinto beans compare when it comes to mineral content.

Millet flourPinto Beans
Calcium14 mg113 mg
Copper0.535 mg0.893 mg
Fluoride02.2 µg
Iron3.94 mg5.07 mg
Magnesium119 mg176 mg
Manganese1 mg1.15 mg
Phosphorus285 mg411 mg
Potassium224 mg1390 mg
Selenium32.7 µg27.9 µg
Sodium4 mg12 mg
Zinc2.63 mg2.28 mg

The Final Word

Millet flour and pinto beans are highly nutritious and a great addition to a plant-based diet.

Both millet flour and pinto beans are high in specific vitamins and minerals, and including them in your diet will give you the most benefits they offer.

Antioxidants found in grains and legumes can help to protect cells from damage and may reduce the risk of certain diseases and the effects of aging.

Additionally, the fiber and other nutrients in these foods can support the health of the digestive system and may even help to prevent certain digestive cancers.

Legumes and grains are a versatile food that can be incorporated into any meal of the day, including breakfast, lunch, or dinner. They can be served hot or cold, making them a convenient and tasty addition to a variety of dishes.

Sources

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