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  6. Black turtle bean vs. Teff

Black turtle bean vs. Teff — In-Depth Nutrition Comparison

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Significant differences between Black turtle bean and Teff

  • Black turtle bean has more Fiber, Folate, Iron, and Potassium, however, Teff is richer in Manganese.
  • Teff covers your daily Manganese needs 110% more than Black turtle bean.
  • Teff has 5 times less Folate than Black turtle bean. Black turtle bean has 86µg of Folate, while Teff has 18µg.

Specific food types used in this comparison are Beans, black turtle, mature seeds, cooked, boiled, without salt and Teff, cooked.

Infographic

Black turtle bean vs Teff 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.
Black turtle bean
Black turtle bean
7
:
3
Teff
Teff
Contains more Calcium +12.2%
Contains more Iron +39%
Contains more Phosphorus +26.7%
Contains more Potassium +304.7%
Contains less Sodium -62.5%
Contains more Copper +19%
Contains more Zinc +46.1%
Contains more Manganese +774.6%
Equal in Magnesium - 50
Black turtle bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 107% 35% 66% 39% 1% 21% 90% 43% 7%
Teff
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 77% 36% 52% 10% 2% 31% 76% 374% 0%
Contains more Calcium +12.2%
Contains more Iron +39%
Contains more Phosphorus +26.7%
Contains more Potassium +304.7%
Contains less Sodium -62.5%
Contains more Copper +19%
Contains more Zinc +46.1%
Contains more Manganese +774.6%
Equal in Magnesium - 50

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.
Black turtle bean
Black turtle bean
9
:
2
Teff
Teff
Contains more Vitamin A +200%
Contains more Vitamin B1 +23%
Contains more Vitamin B2 +69.7%
Contains more Folate +377.8%
Contains more Vitamin B3 +72.5%
Contains more Vitamin B6 +26%
Black turtle bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 18% 0% 0% 57% 13% 10% 16% 18% 65% 0% 9%
Teff
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 0% 46% 8% 18% 0% 23% 14% 0% 0%
Contains more Vitamin A +200%
Contains more Vitamin B1 +23%
Contains more Vitamin B2 +69.7%
Contains more Folate +377.8%
Contains more Vitamin B3 +72.5%
Contains more Vitamin B6 +26%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Black turtle bean
Black turtle bean
3
:
2
Teff
Teff
Contains more Protein +111.4%
Contains more Carbs +22.6%
Contains more Other +100%
Contains more Fats +85.7%
Contains more Water +14%
Black turtle bean
8% 24% 66%
Protein: 8.18 g
Fats: 0.35 g
Carbs: 24.35 g
Water: 65.74 g
Other: 1.38 g
Teff
4% 20% 75%
Protein: 3.87 g
Fats: 0.65 g
Carbs: 19.86 g
Water: 74.93 g
Other: 0.69 g
Contains more Protein +111.4%
Contains more Carbs +22.6%
Contains more Other +100%
Contains more Fats +85.7%
Contains more Water +14%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Black turtle bean Teff
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Black turtle bean Teff Opinion
Net carbs 16.05g 17.06g Teff
Protein 8.18g 3.87g Black turtle bean
Fats 0.35g 0.65g Teff
Carbs 24.35g 19.86g Black turtle bean
Calories 130kcal 101kcal Black turtle bean
Sugar 0.32g Teff
Fiber 8.3g 2.8g Black turtle bean
Calcium 55mg 49mg Black turtle bean
Iron 2.85mg 2.05mg Black turtle bean
Magnesium 49mg 50mg Teff
Phosphorus 152mg 120mg Black turtle bean
Potassium 433mg 107mg Black turtle bean
Sodium 3mg 8mg Black turtle bean
Zinc 0.76mg 1.11mg Teff
Copper 0.269mg 0.226mg Black turtle bean
Manganese 0.327mg 2.86mg Teff
Selenium 1.2µg Black turtle bean
Vitamin A 6IU 2IU Black turtle bean
Vitamin E 0.87mg Black turtle bean
Vitamin B1 0.225mg 0.183mg Black turtle bean
Vitamin B2 0.056mg 0.033mg Black turtle bean
Vitamin B3 0.527mg 0.909mg Teff
Vitamin B5 0.26mg Black turtle bean
Vitamin B6 0.077mg 0.097mg Teff
Folate 86µg 18µg Black turtle bean
Vitamin K 3.3µg Black turtle bean
Tryptophan 0.097mg 0.041mg Black turtle bean
Threonine 0.344mg 0.149mg Black turtle bean
Isoleucine 0.361mg 0.146mg Black turtle bean
Leucine 0.653mg 0.311mg Black turtle bean
Lysine 0.562mg 0.109mg Black turtle bean
Methionine 0.123mg 0.125mg Teff
Phenylalanine 0.442mg 0.203mg Black turtle bean
Valine 0.428mg 0.2mg Black turtle bean
Histidine 0.228mg 0.088mg Black turtle bean
Saturated Fat 0.089g Teff
Monounsaturated Fat 0.03g Black turtle bean
Polyunsaturated fat 0.149g Black turtle bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black turtle bean Teff
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
17%
Black turtle bean
9%
Teff
Minerals Daily Need Coverage Score
42%
Black turtle bean
67%
Teff

Comparison summary

Which food is lower in Sugar?
Teff
Teff is lower in Sugar (difference - 0.32g)
Which food is lower in Saturated Fat?
Teff
Teff is lower in Saturated Fat (difference - 0.089g)
Which food is cheaper?
Teff
Teff is cheaper (difference - $1.6)
Which food contains less Sodium?
Black turtle bean
Black turtle bean contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Black turtle bean
Black turtle bean is lower in glycemic index (difference - 37)
Which food is richer in vitamins?
Black turtle bean
Black turtle bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175187/nutrients
  2. Teff - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168918/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.