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Bean vs Teff - In-Depth Nutrition Comparison

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The main differences between Bean and Teff

  • Bean has more Selenium, Fiber, Potassium, Vitamin B1, Choline, and Copper, however Teff has more Manganese, Iron, Vitamin B3, and Zinc.
  • Daily need coverage for Manganese from Teff is 352% higher.
  • Teff has 6 times less Selenium than Bean. Bean has 27.9µg of Selenium, while Teff has 4.4µg.

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

Infographic

Bean vs Teff 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Bean
2
:
5
Teff
Contains more Potassium +226.2%
Contains more Copper +10.2%
Contains more Iron +50.5%
Contains more Calcium +59.3%
Contains more Zinc +59.2%
Equal in Magnesium - 184
Equal in Copper - 0.81
Equal in Phosphorus - 429
Equal in Sodium - 12
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 191% 34% 123% 126% 298% 63% 177% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 287% 54% 38% 132% 270% 99% 184% 2%
Contains more Potassium +226.2%
Contains more Copper +10.2%
Contains more Iron +50.5%
Contains more Calcium +59.3%
Contains more Zinc +59.2%
Equal in Magnesium - 184
Equal in Copper - 0.81
Equal in Phosphorus - 429
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Bean
7
:
5
Teff
Contains more Vitamin E +162.5%
Contains more Vitamin B1 +82.8%
Contains more Vitamin K +194.7%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +27.4%
Contains more Vitamin B3 +186.5%
Contains more Vitamin B5 +20%
Equal in Vitamin B6 - 0.482
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 21% 0% 5% 0% 179% 49% 23% 48% 110% 0% 14% 394%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 2% 0% 98% 63% 64% 57% 112% 0% 5% 0%
Contains more Vitamin E +162.5%
Contains more Vitamin B1 +82.8%
Contains more Vitamin K +194.7%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +27.4%
Contains more Vitamin B3 +186.5%
Contains more Vitamin B5 +20%
Equal in Vitamin B6 - 0.482

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
70
Bean
33
Teff
Mineral Summary Score
126
Bean
133
Teff

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
129%
Bean
80%
Teff
Carbohydrates
63%
Bean
73%
Teff
Fats
6%
Bean
11%
Teff

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Bean Teff
Lower in Cholesterol ok
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Sodium Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean Teff
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Cholesterol?
Teff
Teff is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Teff
Teff is lower in Sugar (difference - 0.27g)
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
Bean is lower in Saturated Fat (difference - 0.214g)
Which food is lower in glycemic index?
Bean
Bean is lower in glycemic index (difference - 24)
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.

All nutrients comparison - raw data values

Nutrient Bean Teff Opinion
Calories 347 367 Teff
Protein 21.42 13.3 Bean
Fats 1.23 2.38 Teff
Vitamin C 6.3 Bean
Carbs 62.55 73.13 Teff
Cholesterol 0 Teff
Vitamin D 0 Bean
Iron 5.07 7.63 Teff
Calcium 113 180 Teff
Potassium 1393 427 Bean
Magnesium 176 184 Teff
Sugar 2.11 1.84 Teff
Fiber 15.5 8 Bean
Copper 0.893 0.81 Bean
Zinc 2.28 3.63 Teff
Starch 34.17 36.56 Teff
Phosphorus 411 429 Teff
Sodium 12 12
Vitamin A 0 9 Teff
Vitamin E 0.21 0.08 Bean
Vitamin D 0 Bean
Vitamin B1 0.713 0.39 Bean
Vitamin B2 0.212 0.27 Teff
Vitamin B3 1.174 3.363 Teff
Vitamin B5 0.785 0.942 Teff
Vitamin B6 0.474 0.482 Teff
Vitamin B12 0 Bean
Vitamin K 5.6 1.9 Bean
Folate 525 Bean
Trans Fat 0 Teff
Saturated Fat 0.235 0.449 Bean
Monounsaturated Fat 0.229 0.589 Teff
Polyunsaturated fat 0.407 1.071 Teff
Tryptophan 0.237 0.139 Bean
Threonine 0.81 0.51 Bean
Isoleucine 0.871 0.501 Bean
Leucine 1.558 1.068 Bean
Lysine 1.356 0.376 Bean
Methionine 0.259 0.428 Teff
Phenylalanine 1.095 0.698 Bean
Valine 0.998 0.686 Bean
Histidine 0.556 0.301 Bean
Fructose 0 0.47 Teff

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/nutrients
  2. Teff - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169747/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.