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  6. Teff vs. Yardlong bean (Asparagus bean)

Teff vs. Yardlong bean (Asparagus bean) — In-Depth Nutrition Comparison

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Summary of differences between Teff and Yardlong bean (Asparagus bean)

  • Teff has more Manganese, Copper, Iron, Phosphorus, Vitamin B1, Zinc, and Vitamin B6, while Yardlong bean (Asparagus bean) has more Folate, Potassium, and Vitamin B2.
  • Teff covers your daily need of Manganese 116% more than Yardlong bean (Asparagus bean).
  • Teff contains 5 times more Copper than Yardlong bean (Asparagus bean). While Teff contains 0.226mg of Copper, Yardlong bean (Asparagus bean) contains only 0.047mg.

These are the specific foods used in this comparison Teff, cooked and Yardlong bean, cooked, boiled, drained, without salt.

Infographic

Teff vs Yardlong bean (Asparagus bean) 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
7
:
3
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Calcium +11.4%
Contains more Iron +109.2%
Contains more Magnesium +19%
Contains more Phosphorus +110.5%
Contains more Zinc +208.3%
Contains more Copper +380.9%
Contains more Manganese +1322.9%
Contains more Potassium +171%
Contains less Sodium -50%
Teff
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 77% 36% 52% 10% 2% 31% 76% 374% 0%
Yardlong bean (Asparagus bean)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 37% 30% 25% 26% 1% 10% 16% 27% 9%
Contains more Calcium +11.4%
Contains more Iron +109.2%
Contains more Magnesium +19%
Contains more Phosphorus +110.5%
Contains more Zinc +208.3%
Contains more Copper +380.9%
Contains more Manganese +1322.9%
Contains more Potassium +171%
Contains less Sodium -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.
Teff
Teff
3
:
6
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Vitamin B1 +115.3%
Contains more Vitamin B3 +44.3%
Contains more Vitamin B6 +304.2%
Contains more Vitamin A +22400%
Contains more Vitamin B2 +200%
Contains more Folate +150%
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%
Yardlong bean (Asparagus bean)
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 27% 0% 0% 54% 22% 23% 12% 4% 6% 34% 0% 0%
Contains more Vitamin B1 +115.3%
Contains more Vitamin B3 +44.3%
Contains more Vitamin B6 +304.2%
Contains more Vitamin A +22400%
Contains more Vitamin B2 +200%
Contains more Folate +150%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Teff
Teff
3
:
2
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Protein +53%
Contains more Fats +550%
Contains more Carbs +116.3%
Contains more Water +16.7%
Equal in Other - 0.72
Teff
4% 20% 75%
Protein: 3.87 g
Fats: 0.65 g
Carbs: 19.86 g
Water: 74.93 g
Other: 0.69 g
Yardlong bean (Asparagus bean)
3% 9% 87%
Protein: 2.53 g
Fats: 0.1 g
Carbs: 9.18 g
Water: 87.47 g
Other: 0.72 g
Contains more Protein +53%
Contains more Fats +550%
Contains more Carbs +116.3%
Contains more Water +16.7%
Equal in Other - 0.72

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Teff Yardlong bean (Asparagus bean) Opinion
Net carbs 17.06g 9.18g Teff
Protein 3.87g 2.53g Teff
Fats 0.65g 0.1g Teff
Carbs 19.86g 9.18g Teff
Calories 101kcal 47kcal Teff
Fiber 2.8g Teff
Calcium 49mg 44mg Teff
Iron 2.05mg 0.98mg Teff
Magnesium 50mg 42mg Teff
Phosphorus 120mg 57mg Teff
Potassium 107mg 290mg Yardlong bean (Asparagus bean)
Sodium 8mg 4mg Yardlong bean (Asparagus bean)
Zinc 1.11mg 0.36mg Teff
Copper 0.226mg 0.047mg Teff
Manganese 2.86mg 0.201mg Teff
Selenium 1.5µg Yardlong bean (Asparagus bean)
Vitamin A 2IU 450IU Yardlong bean (Asparagus bean)
Vitamin A RAE 0µg 23µg Yardlong bean (Asparagus bean)
Vitamin C 16.2mg Yardlong bean (Asparagus bean)
Vitamin B1 0.183mg 0.085mg Teff
Vitamin B2 0.033mg 0.099mg Yardlong bean (Asparagus bean)
Vitamin B3 0.909mg 0.63mg Teff
Vitamin B5 0.051mg Yardlong bean (Asparagus bean)
Vitamin B6 0.097mg 0.024mg Teff
Folate 18µg 45µg Yardlong bean (Asparagus bean)
Tryptophan 0.041mg 0.029mg Teff
Threonine 0.149mg 0.094mg Teff
Isoleucine 0.146mg 0.135mg Teff
Leucine 0.311mg 0.18mg Teff
Lysine 0.109mg 0.166mg Yardlong bean (Asparagus bean)
Methionine 0.125mg 0.036mg Teff
Phenylalanine 0.203mg 0.139mg Teff
Valine 0.2mg 0.146mg Teff
Histidine 0.088mg 0.082mg Teff
Saturated Fat 0.026g Teff
Monounsaturated Fat 0.009g Yardlong bean (Asparagus bean)
Polyunsaturated fat 0.042g Yardlong bean (Asparagus bean)

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Teff Yardlong bean (Asparagus bean)
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
15%
Yardlong bean (Asparagus bean)
Minerals Daily Need Coverage Score
67%
Teff
19%
Yardlong bean (Asparagus bean)

Comparison summary

Which food contains less Sodium?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Teff
Teff is lower in Saturated Fat (difference - 0.026g)
Which food is lower in glycemic index?
Teff
Teff is lower in glycemic index (difference - 29)
Which food is richer in minerals?
Teff
Teff is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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/168918/nutrients
  2. Yardlong bean (Asparagus bean) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169223/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.