Millet vs Black Beans: Which Is Better?

Although millet and black beans belong to different food groups, while millet belong is a grain, and black 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 and black 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 and black beans compare specifically.

Millet

Millet (Panicum miliaceum) 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 has a mild and nutty flavor and can be used in a variety of ways. It can be cooked and eaten as a side dish, added to soups and stews, or ground into flour and used in baking. It can also be used as a replacement for other grains in recipes. It is often used in traditional African and Asian dishes and an important food source for people in these regions.

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

It also contains a good amount of Vitamin B2 (Riboflavin), Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).

Black Beans

Black beans (Phaseolus vulgaris) are a type of legume that are 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 and rich, nutty flavor.

Black beans are also a good source of antioxidants. They have been shown to have a number of potential health benefits, including reducing the risk of certain types of cancer and helping to lower cholesterol levels.

They are easy to incorporate into a wide range of recipes and can be enjoyed in dishes such as black bean soup, burritos, and salads.

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

They also contain a good amount of Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), and Vitamin B6 (Pyroxidine) and some Vitamin K.

Millet vs Black 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 vs black beans.

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

Millet vs Black 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 black beans vs millet for weight loss, black beans are slightly lower in calories, with 341 calories per 100 grams, compared to 378 calories per 100 grams of millet.

However, both millet and black 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 vs Black Beans Protein

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

Black Beans offer around 49% more protein than millet.

Black Beans have 21.6 grams of protein per 100 grams, while millet has 11 grams of protein per 100 grams.

Millet vs Black 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 and black beans.

The total amount of carbohydrates is around 14% higher in millet than in black beans. It have 72.8 grams per 100 grams, compared to 62.4 grams in black beans.

There’s less sugar in millet than in black beans, 100% precisely.

One handful of millet (28 grams) contains 0 grams of sugar, while the same amount of black beans contains 0.6 grams.

Lastly, let’s take a look at the dietary fiber in millet and black 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, black beans are a better source of fiber than millet which offer 2.4 grams per portion.

Millet vs Black Beans Fats

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

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

Total fat in millet and black beans:

• Millet: 4.2 grams per 100 grams
• Black Beans: 1.4 per 100 grams

Speaking of saturated fats, black beans are 43% lower in saturated fats.

Black Beans and millet contain 0.4 grams and 0.7 grams of saturated fat per 100 grams, respectively.

Millet vs Black Beans Vitamins Content

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

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

Millet has a higher amount of vitamin A, vitamin B1 (Thiamine), vitamin B5 (Pantothenic acid), vitamin B9 (Folate), vitamin E, and vitamin K.

However, black beans have a higher amount of vitamin B2 (Riboflavin), vitamin B3 (Niacin), and vitamin B6 (Pyroxidine).

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

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

Millet vs Black 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 and black beans comparison focuses on their mineral content.

Millet is a better source of calcium, copper, iron, magnesium, phosphorus, potassium, selenium, and zinc than black beans.

On the other hand, black beans are a higher amount of manganese.

Millet and black beans contain the same amount of fluoride, and sodium.

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

The Final Word

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

Both millet and black 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.