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Millet vs White Beans: Difference, Benefits, More

This article explains the key similarities and differences between millet and white beans, foods from the grains and legumes food groups. Read on to learn more about the millet vs white beans comparison.
Michael Whaley, Health Writer

Written by Michael Whaley, Health Writer. Updated on February 15, 2023.

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


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).

White Beans

White beans (Phaseolus vulgaris), also known as navy beans or haricot beans, are a type of legume native to 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 mild, slightly nutty flavor.

White 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 white bean soup, salad, and dips.

In addition to being a nutritious food, white 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.

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

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

Millet vs White 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 white beans.

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

MilletWhite Beans
Energy378 kcal333 kcal
Carbs72.8 g60.3 g
Sugar0 g2.11 g
Fiber8.5 g15.2 g
Protein11 g23.4 g
Fat4.22 g0.85 g
Saturated Fat0.723 g0.219 g

Millet vs White 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 white beans vs millet for weight loss, white beans are slightly lower in calories, with 333 calories per 100 grams, compared to 378 calories per 100 grams of millet.

However, both millet and white 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 White Beans Protein

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

White Beans offer around 53% more protein than millet.

White Beans have 23.4 grams of protein per 100 grams, while millet has 11 grams of protein per 100 grams.

Millet vs White 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 white beans.

The total amount of carbohydrates is around 17% higher in millet than in white beans. It have 72.8 grams per 100 grams, compared to 60.3 grams in white beans.

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

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

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

Millet vs White Beans Fats

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

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

Total fat in millet and white beans:

  • Millet: 4.2 grams per 100 grams
  • White Beans: 0.9 per 100 grams

Speaking of saturated fats, white beans are 71% lower in saturated fats.

White Beans and millet contain 0.2 grams and 0.7 grams of saturated fat per 100 grams, respectively.

Millet vs White Beans Vitamins Content

This section will discuss the vitamin content of millet and white 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 B1 (Thiamine), vitamin B9 (Folate), vitamin E, and vitamin K.

However, white beans have a higher amount of vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), and vitamin B6 (Pyroxidine).

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

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

MilletWhite Beans
Vitamin A00
Vitamin C00
Vitamin D00
Vitamin B1 (Thiamine)0.421 mg0.437 mg
Vitamin B2 (Riboflavin)0.29 mg0.146 mg
Vitamin B3 (Niacin)4.72 mg0.479 mg
Vitamin B5 (Pantothenic acid)0.848 mg0.732 mg
Vitamin B6 (Pyroxidine)0.384 mg0.318 mg
Vitamin B9 (Folate)85 µg388 µg
Vitamin B12 (Cobalamin)00
Vitamin E0.05 mg0.21 mg
Vitamin K0.9 µg5.6 µg

Millet vs White 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 white beans comparison focuses on their mineral content.

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

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

MilletWhite Beans
Calcium8 mg240 mg
Copper0.75 mg0.984 mg
Fluoride02.2 µg
Iron3.01 mg10.4 mg
Magnesium114 mg190 mg
Manganese1.63 mg1.8 mg
Phosphorus285 mg301 mg
Potassium195 mg1800 mg
Selenium2.7 µg12.8 µg
Sodium5 mg16 mg
Zinc1.68 mg3.67 mg

The Final Word

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

Both millet and white 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.


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