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  6. Teff vs. Navy beans

Teff vs. Navy beans — In-Depth Nutrition Comparison

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Differences between Teff and Navy beans

  • Teff has more Manganese, while Navy beans has more Fiber, Folate, and Potassium.
  • Teff's daily need coverage for Manganese is 101% higher.

The food types used in this comparison are Teff, cooked and Beans, navy, mature seeds, cooked, boiled, without salt.

Infographic

Teff vs Navy beans 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
3
:
7
Navy beans
Navy beans
Contains more Manganese +442.7%
Contains more Calcium +40.8%
Contains more Iron +15.1%
Contains more Phosphorus +20%
Contains more Potassium +263.6%
Contains less Sodium -100%
Equal in Magnesium - 53
Equal in Zinc - 1.03
Equal in Copper - 0.21
Teff
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 77% 36% 52% 10% 2% 31% 76% 374% 0%
Navy beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 21% 89% 38% 62% 35% 0% 29% 70% 69% 16%
Contains more Manganese +442.7%
Contains more Calcium +40.8%
Contains more Iron +15.1%
Contains more Phosphorus +20%
Contains more Potassium +263.6%
Contains less Sodium -100%
Equal in Magnesium - 53
Equal in Zinc - 1.03
Equal in Copper - 0.21

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
2
:
9
Navy beans
Navy beans
Contains more Vitamin A +∞%
Contains more Vitamin B3 +40.1%
Contains more Vitamin B1 +29.5%
Contains more Vitamin B2 +100%
Contains more Vitamin B6 +42.3%
Contains more Folate +677.8%
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%
Navy beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 3% 60% 16% 13% 16% 32% 105% 0% 2%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +40.1%
Contains more Vitamin B1 +29.5%
Contains more Vitamin B2 +100%
Contains more Vitamin B6 +42.3%
Contains more Folate +677.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Teff
Teff
2
:
3
Navy beans
Navy beans
Contains more Water +17.4%
Contains more Protein +112.7%
Contains more Carbs +31.2%
Contains more Other +87%
Equal in Fats - 0.62
Teff
4% 20% 75%
Protein: 3.87 g
Fats: 0.65 g
Carbs: 19.86 g
Water: 74.93 g
Other: 0.69 g
Navy beans
8% 26% 64%
Protein: 8.23 g
Fats: 0.62 g
Carbs: 26.05 g
Water: 63.81 g
Other: 1.29 g
Contains more Water +17.4%
Contains more Protein +112.7%
Contains more Carbs +31.2%
Contains more Other +87%
Equal in Fats - 0.62

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Teff Navy beans Opinion
Net carbs 17.06g 15.55g Teff
Protein 3.87g 8.23g Navy beans
Fats 0.65g 0.62g Teff
Carbs 19.86g 26.05g Navy beans
Calories 101kcal 140kcal Navy beans
Starch 15.4g Navy beans
Sugar 0.37g Teff
Fiber 2.8g 10.5g Navy beans
Calcium 49mg 69mg Navy beans
Iron 2.05mg 2.36mg Navy beans
Magnesium 50mg 53mg Navy beans
Phosphorus 120mg 144mg Navy beans
Potassium 107mg 389mg Navy beans
Sodium 8mg 0mg Navy beans
Zinc 1.11mg 1.03mg Teff
Copper 0.226mg 0.21mg Teff
Manganese 2.86mg 0.527mg Teff
Selenium 2.9µg Navy beans
Vitamin A 2IU 0IU Teff
Vitamin E 0.01mg Navy beans
Vitamin C 0.9mg Navy beans
Vitamin B1 0.183mg 0.237mg Navy beans
Vitamin B2 0.033mg 0.066mg Navy beans
Vitamin B3 0.909mg 0.649mg Teff
Vitamin B5 0.266mg Navy beans
Vitamin B6 0.097mg 0.138mg Navy beans
Folate 18µg 140µg Navy beans
Vitamin K 0.6µg Navy beans
Tryptophan 0.041mg 0.1mg Navy beans
Threonine 0.149mg 0.289mg Navy beans
Isoleucine 0.146mg 0.387mg Navy beans
Leucine 0.311mg 0.7mg Navy beans
Lysine 0.109mg 0.52mg Navy beans
Methionine 0.125mg 0.111mg Teff
Phenylalanine 0.203mg 0.471mg Navy beans
Valine 0.2mg 0.504mg Navy beans
Histidine 0.088mg 0.206mg Navy beans
Saturated Fat 0.098g Teff
Monounsaturated Fat 0.142g Navy beans
Polyunsaturated fat 0.49g Navy beans
Omega-3 - ALA 0.177g Navy beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Teff Navy beans
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
9%
Teff
20%
Navy beans
Minerals Daily Need Coverage Score
67%
Teff
43%
Navy beans

Comparison summary

Which food is lower in Sugar?
Teff
Teff is lower in Sugar (difference - 0.37g)
Which food is lower in Saturated Fat?
Teff
Teff is lower in Saturated Fat (difference - 0.098g)
Which food is cheaper?
Teff
Teff is cheaper (difference - $1.3)
Which food contains less Sodium?
Navy beans
Navy beans contains less Sodium (difference - 8mg)
Which food is lower in Cholesterol?
Navy beans
Navy beans is lower in Cholesterol (difference - 0mg)
Which food is lower in glycemic index?
Navy beans
Navy beans is lower in glycemic index (difference - 18)
Which food is richer in vitamins?
Navy beans
Navy beans is relatively richer in vitamins
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. Teff - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168918/nutrients
  2. Navy beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173746/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.