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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 Calcium +59.3%
Contains more Iron +50.5%
Contains more Zinc +59.2%
Equal in Magnesium - 184
Equal in Phosphorus - 429
Equal in Sodium - 12
Equal in Copper - 0.81
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 34% 191% 126% 177% 123% 2% 63% 298%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 54% 287% 132% 184% 38% 2% 99% 270%
Contains more Potassium +226.2%
Contains more Copper +10.2%
Contains more Calcium +59.3%
Contains more Iron +50.5%
Contains more Zinc +59.2%
Equal in Magnesium - 184
Equal in Phosphorus - 429
Equal in Sodium - 12
Equal in Copper - 0.81

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 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%
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%
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

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 Sugar ok
Lower in Cholesterol 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

All nutrients comparison - raw data values

Nutrient Bean Teff Opinion
Net carbs 47.05g 65.13g Teff
Protein 21.42g 13.3g Bean
Fats 1.23g 2.38g Teff
Carbs 62.55g 73.13g Teff
Calories 347kcal 367kcal Teff
Starch 34.17g 36.56g Teff
Fructose 0g 0.47g Teff
Sugar 2.11g 1.84g Teff
Fiber 15.5g 8g Bean
Calcium 113mg 180mg Teff
Iron 5.07mg 7.63mg Teff
Magnesium 176mg 184mg Teff
Phosphorus 411mg 429mg Teff
Potassium 1393mg 427mg Bean
Sodium 12mg 12mg
Zinc 2.28mg 3.63mg Teff
Copper 0.893mg 0.81mg Bean
Vitamin A 0IU 9IU Teff
Vitamin E 0.21mg 0.08mg Bean
Vitamin D 0IU IU Bean
Vitamin D 0µg µg Bean
Vitamin C 6.3mg mg Bean
Vitamin B1 0.713mg 0.39mg Bean
Vitamin B2 0.212mg 0.27mg Teff
Vitamin B3 1.174mg 3.363mg Teff
Vitamin B5 0.785mg 0.942mg Teff
Vitamin B6 0.474mg 0.482mg Teff
Folate 525µg µg Bean
Vitamin B12 0µg µg Bean
Vitamin K 5.6µg 1.9µg Bean
Tryptophan 0.237mg 0.139mg Bean
Threonine 0.81mg 0.51mg Bean
Isoleucine 0.871mg 0.501mg Bean
Leucine 1.558mg 1.068mg Bean
Lysine 1.356mg 0.376mg Bean
Methionine 0.259mg 0.428mg Teff
Phenylalanine 1.095mg 0.698mg Bean
Valine 0.998mg 0.686mg Bean
Histidine 0.556mg 0.301mg Bean
Cholesterol 0mg mg Teff
Trans Fat 0g g Teff
Saturated Fat 0.235g 0.449g Bean
Monounsaturated Fat 0.229g 0.589g Teff
Polyunsaturated fat 0.407g 1.071g Teff

Which food is preferable for your diet?

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

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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

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 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.

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.