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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
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Bean
Bean
2
:
5
Teff
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
Bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 34% 191% 126% 177% 123% 2% 63% 298%
Teff
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
Bean
7
:
5
Teff
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
Bean
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%
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% 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bean
Bean
3
:
2
Teff
Teff
Contains more Protein +61.1%
Contains more Water +28.5%
Contains more Other +46.4%
Contains more Fats +93.5%
Contains more Carbs +16.9%
Bean
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
Teff
13% 2% 73% 9% 2%
Protein: 13.3 g
Fats: 2.38 g
Carbs: 73.13 g
Water: 8.82 g
Other: 2.37 g
Contains more Protein +61.1%
Contains more Water +28.5%
Contains more Other +46.4%
Contains more Fats +93.5%
Contains more Carbs +16.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bean
Bean
1
:
2
Teff
Teff
Contains less Saturated Fat -47.7%
Contains more Monounsaturated Fat +157.2%
Contains more Polyunsaturated fat +163.1%
Bean
27% 26% 47%
Saturated Fat: 0.235 g
Monounsaturated Fat: 0.229 g
Polyunsaturated fat: 0.407 g
Teff
21% 28% 51%
Saturated Fat: 0.449 g
Monounsaturated Fat: 0.589 g
Polyunsaturated fat: 1.071 g
Contains less Saturated Fat -47.7%
Contains more Monounsaturated Fat +157.2%
Contains more Polyunsaturated fat +163.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Bean
Bean
1
:
4
Teff
Teff
Contains more Sucrose +219.4%
Contains more Glucose +461.5%
Contains more Fructose +∞%
Contains more Maltose +∞%
Equal in Starch - 36.56
Bean
94% 5%
Starch: 34.17 g
Sucrose: 1.98 g
Glucose: 0.13 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Teff
95% 2%
Starch: 36.56 g
Sucrose: 0.62 g
Glucose: 0.73 g
Fructose: 0.47 g
Lactose: 0 g
Maltose: 0.01 g
Galactose: 0 g
Contains more Sucrose +219.4%
Contains more Glucose +461.5%
Contains more Fructose +∞%
Contains more Maltose +∞%
Equal in Starch - 36.56

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 glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Saturated Fat 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 C 6.3mg 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 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
Saturated Fat 0.235g 0.449g Bean
Monounsaturated Fat 0.229g 0.589g Teff
Polyunsaturated fat 0.407g 1.071g Teff
Omega-3 - ALA 0.135g 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

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
70%
Bean
33%
Teff
Minerals Daily Need Coverage Score
126%
Bean
133%
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 lower in glycemic index?
Teff
Teff is lower in glycemic index (difference - 33)
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 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.