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  6. Teff vs. Bean raw

Teff vs. Bean raw — In-Depth Nutrition Comparison

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The main differences between Teff and Bean raw

  • Teff has more Manganese, Iron, Vitamin B3, and Zinc, however, Bean raw has more Selenium, Fiber, Potassium, Vitamin B1, Choline, and Copper.
  • Daily need coverage for Manganese from Teff is 352% higher.
  • Bean raw has 3 times less Vitamin B3 than Teff. Teff has 3.363mg of Vitamin B3, while Bean raw has 1.174mg.

Food types used in this article are Teff, uncooked and Beans, pinto, mature seeds, raw.

Infographic

Teff 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.
Teff
Teff
6
:
3
Bean raw
Bean raw
Contains more Calcium +59.3%
Contains more Iron +50.5%
Contains more Zinc +59.2%
Contains more Manganese +704.9%
Contains more Potassium +226.2%
Contains more Copper +10.2%
Contains more Selenium +534.1%
Equal in Magnesium - 176
Equal in Phosphorus - 411
Equal in Sodium - 12
Teff
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 54% 287% 132% 184% 38% 2% 99% 270% 1206% 24%
Bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 191% 126% 177% 123% 2% 63% 298% 150% 153%
Contains more Calcium +59.3%
Contains more Iron +50.5%
Contains more Zinc +59.2%
Contains more Manganese +704.9%
Contains more Potassium +226.2%
Contains more Copper +10.2%
Contains more Selenium +534.1%
Equal in Magnesium - 176
Equal in Phosphorus - 411
Equal in Sodium - 12

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.
Teff
Teff
5
:
7
Bean raw
Bean raw
Contains more Vitamin A +∞%
Contains more Vitamin B2 +27.4%
Contains more Vitamin B3 +186.5%
Contains more Vitamin B5 +20%
Contains more Vitamin E +162.5%
Contains more Vitamin B1 +82.8%
Contains more Vitamin K +194.7%
Equal in Vitamin B6 - 0.474
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% 2% 0% 0% 98% 63% 64% 57% 112% 0% 0% 5%
Bean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 21% 179% 49% 23% 48% 110% 394% 0% 14%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +27.4%
Contains more Vitamin B3 +186.5%
Contains more Vitamin B5 +20%
Contains more Vitamin E +162.5%
Contains more Vitamin B1 +82.8%
Contains more Vitamin K +194.7%
Equal in Vitamin B6 - 0.474

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Teff
Teff
2
:
3
Bean raw
Bean raw
Contains more Fats +93.5%
Contains more Carbs +16.9%
Contains more Protein +61.1%
Contains more Water +28.5%
Contains more Other +46.4%
Teff
13% 2% 73% 9% 2%
Protein: 13.3 g
Fats: 2.38 g
Carbs: 73.13 g
Water: 8.82 g
Other: 2.37 g
Bean raw
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 Fats +93.5%
Contains more Carbs +16.9%
Contains more Protein +61.1%
Contains more Water +28.5%
Contains more Other +46.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Teff
Teff
2
:
1
Bean raw
Bean raw
Contains more Monounsaturated Fat +157.2%
Contains more Polyunsaturated fat +163.1%
Contains less Saturated Fat -47.7%
Teff
21% 28% 51%
Saturated Fat: 0.449 g
Monounsaturated Fat: 0.589 g
Polyunsaturated fat: 1.071 g
Bean raw
27% 26% 47%
Saturated Fat: 0.235 g
Monounsaturated Fat: 0.229 g
Polyunsaturated fat: 0.407 g
Contains more Monounsaturated Fat +157.2%
Contains more Polyunsaturated fat +163.1%
Contains less Saturated Fat -47.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Teff
Teff
4
:
1
Bean raw
Bean raw
Contains more Glucose +461.5%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Sucrose +219.4%
Equal in Starch - 34.17
Teff
95% 2%
Starch: 36.56 g
Sucrose: 0.62 g
Glucose: 0.73 g
Fructose: 0.47 g
Lactose: 0 g
Maltose: 0.01 g
Galactose: 0 g
Bean raw
94% 5%
Starch: 34.17 g
Sucrose: 1.98 g
Glucose: 0.13 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Glucose +461.5%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Sucrose +219.4%
Equal in Starch - 34.17

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Teff Bean raw Opinion
Net carbs 65.13g 47.05g Teff
Protein 13.3g 21.42g Bean raw
Fats 2.38g 1.23g Teff
Carbs 73.13g 62.55g Teff
Calories 367kcal 347kcal Teff
Starch 36.56g 34.17g Teff
Fructose 0.47g 0g Teff
Sugar 1.84g 2.11g Teff
Fiber 8g 15.5g Bean raw
Calcium 180mg 113mg Teff
Iron 7.63mg 5.07mg Teff
Magnesium 184mg 176mg Teff
Phosphorus 429mg 411mg Teff
Potassium 427mg 1393mg Bean raw
Sodium 12mg 12mg
Zinc 3.63mg 2.28mg Teff
Copper 0.81mg 0.893mg Bean raw
Manganese 9.24mg 1.148mg Teff
Selenium 4.4µg 27.9µg Bean raw
Vitamin A 9IU 0IU Teff
Vitamin E 0.08mg 0.21mg Bean raw
Vitamin C 6.3mg Bean raw
Vitamin B1 0.39mg 0.713mg Bean raw
Vitamin B2 0.27mg 0.212mg Teff
Vitamin B3 3.363mg 1.174mg Teff
Vitamin B5 0.942mg 0.785mg Teff
Vitamin B6 0.482mg 0.474mg Teff
Folate 525µg Bean raw
Vitamin K 1.9µg 5.6µg Bean raw
Tryptophan 0.139mg 0.237mg Bean raw
Threonine 0.51mg 0.81mg Bean raw
Isoleucine 0.501mg 0.871mg Bean raw
Leucine 1.068mg 1.558mg Bean raw
Lysine 0.376mg 1.356mg Bean raw
Methionine 0.428mg 0.259mg Teff
Phenylalanine 0.698mg 1.095mg Bean raw
Valine 0.686mg 0.998mg Bean raw
Histidine 0.301mg 0.556mg Bean raw
Saturated Fat 0.449g 0.235g Bean raw
Monounsaturated Fat 0.589g 0.229g Teff
Polyunsaturated fat 1.071g 0.407g Teff
Omega-3 - ALA 0.135g Teff

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Teff Bean raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
33%
Teff
70%
Bean raw
Minerals Daily Need Coverage Score
229%
Teff
131%
Bean raw

Comparison summary

Which food is lower in Sugar?
Teff
Teff is lower in Sugar (difference - 0.27g)
Which food is lower in Cholesterol?
Teff
Teff is lower in Cholesterol (difference - 0mg)
Which food is lower in glycemic index?
Teff
Teff is lower in glycemic index (difference - 33)
Which food is cheaper?
Teff
Teff is cheaper (difference - $1.5)
Which food is richer in minerals?
Teff
Teff is relatively richer in minerals
Which food is lower in Saturated Fat?
Bean raw
Bean raw is lower in Saturated Fat (difference - 0.214g)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (12 mg)
Which food is richer in vitamins?
?
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. Teff - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169747/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.