Beans vs. Teff — In-Depth Nutrition Comparison
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Important differences between beans and teff
- Beans have more fiber and potassium; however, teff has more iron.
- Teff's daily need coverage for iron is 22% more.
- Beans have 3 times more potassium than teff. Beans have 296mg of potassium, while teff has 107mg.
- Teff has a higher glycemic index than beans.
The food varieties used in the comparison are Beans, baked, canned, no salt added and Teff, cooked.
Infographic
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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.
| Contains more PotassiumPotassium | +176.6% |
| Contains more ZincZinc | +26.1% |
| Contains less SodiumSodium | -87.5% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +56.3% |
| Contains more IronIron | +606.9% |
| Contains more PhosphorusPhosphorus | +15.4% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B2Vitamin B2 | +81.8% |
| Contains more Vitamin B6Vitamin B6 | +34% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +33.3% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +22% |
| Contains more Vitamin B3Vitamin B3 | +111.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 2.86mg | 124% | |
| Iron | 0.29mg | 2.05mg | 22% |
| Fiber | 5.5g | 2.8g | 11% |
| Selenium | 4.5µg | 8% | |
| Choline | 30.8mg | 6% | |
| Potassium | 296mg | 107mg | 6% |
| Magnesium | 32mg | 50mg | 4% |
| Vitamin B3 | 0.43mg | 0.909mg | 3% |
| Zinc | 1.4mg | 1.11mg | 3% |
| Vitamin B6 | 0.13mg | 0.097mg | 3% |
| Vitamin B1 | 0.15mg | 0.183mg | 3% |
| Vitamin C | 3.1mg | 3% | |
| Vitamin B2 | 0.06mg | 0.033mg | 2% |
| Copper | 0.206mg | 0.226mg | 2% |
| Folate | 24µg | 18µg | 2% |
| Phosphorus | 104mg | 120mg | 2% |
| Protein | 4.8g | 3.87g | 2% |
| Vitamin K | 0.8µg | 1% | |
| Vitamin A | 5µg | 0µg | 1% |
| Vitamin E | 0.15mg | 1% | |
| Polyunsaturated fat | 0.172g | 1% | |
| Calories | 105kcal | 101kcal | 0% |
| Fats | 0.4g | 0.65g | 0% |
| Carbs | 20.49g | 19.86g | 0% |
| Net carbs | 14.99g | 17.06g | N/A |
| Calcium | 50mg | 49mg | 0% |
| Sugar | 7.78g | N/A | |
| Sodium | 1mg | 8mg | 0% |
| Saturated fat | 0.103g | 0% | |
| Monounsaturated fat | 0.035g | 0% | |
| Tryptophan | 0.041mg | 0% | |
| Threonine | 0.149mg | 0% | |
| Isoleucine | 0.146mg | 0% | |
| Leucine | 0.311mg | 0% | |
| Lysine | 0.109mg | 0% | |
| Methionine | 0.125mg | 0% | |
| Phenylalanine | 0.203mg | 0% | |
| Valine | 0.2mg | 0% | |
| Histidine | 0.088mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +24% |
| Contains more OtherOther | +147.8% |
| Contains more FatsFats | +62.5% |
~equal in
Carbs
~19.86g
~equal in
Water
~74.93g
