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Beans vs. Teff — In-Depth Nutrition Comparison

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Differences between beans and teff

  • Beans contain less iron, copper, phosphorus, magnesium, vitamin B6, zinc, vitamin B1, vitamin B3, vitamin B2, and calcium than teff.
  • Teff's daily need coverage for iron is 92% higher.

The food types used in this comparison are Beans, baked, canned, no salt added and Teff, uncooked.

Infographic

Beans 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Beans
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
Teff
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 131% 54% 38% 286% 270% 99% 184% 1.6% 1205% 24%
Contains less SodiumSodium -91.7%
Contains more MagnesiumMagnesium +475%
Contains more CalciumCalcium +260%
Contains more PotassiumPotassium +44.3%
Contains more IronIron +2531%
Contains more CopperCopper +293.2%
Contains more ZincZinc +159.3%
Contains more PhosphorusPhosphorus +312.5%
~equal in Selenium ~4.4µg

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.
Beans
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 10% 1.7% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
Teff
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 1.6% 0% 98% 62% 63% 57% 111% 0% 4.8% 0% 7.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +87.5%
Contains more FolateFolate +∞%
Contains more CholineCholine +135.1%
Contains more Vitamin B1Vitamin B1 +160%
Contains more Vitamin B2Vitamin B2 +350%
Contains more Vitamin B3Vitamin B3 +682.1%
Contains more Vitamin B6Vitamin B6 +270.8%
Contains more Vitamin KVitamin K +137.5%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Beans Teff DV% diff.
Manganese 9.24mg 402%
Iron 0.29mg 7.63mg 92%
Copper 0.206mg 0.81mg 67%
Phosphorus 104mg 429mg 46%
Magnesium 32mg 184mg 36%
Vitamin B6 0.13mg 0.482mg 27%
Vitamin B1 0.15mg 0.39mg 20%
Zinc 1.4mg 3.63mg 20%
Vitamin B5 0.942mg 19%
Vitamin B3 0.43mg 3.363mg 18%
Carbs 20.49g 73.13g 18%
Protein 4.8g 13.3g 17%
Vitamin B2 0.06mg 0.27mg 16%
Starch 36.56g 15%
Calories 105kcal 367kcal 13%
Calcium 50mg 180mg 13%
Fiber 5.5g 8g 10%
Polyunsaturated fat 0.172g 1.071g 6%
Folate 24µg 6%
Potassium 296mg 427mg 4%
Vitamin C 3.1mg 3%
Choline 30.8mg 13.1mg 3%
Fats 0.4g 2.38g 3%
Saturated fat 0.103g 0.449g 2%
Fructose 0.47g 1%
Vitamin K 0.8µg 1.9µg 1%
Monounsaturated fat 0.035g 0.589g 1%
Vitamin A 5µg 0µg 1%
Net carbs 14.99g 65.13g N/A
Sugar 7.78g 1.84g N/A
Sodium 1mg 12mg 0%
Vitamin E 0.15mg 0.08mg 0%
Selenium 4.5µg 4.4µg 0%
Tryptophan 0.139mg 0%
Threonine 0.51mg 0%
Isoleucine 0.501mg 0%
Leucine 1.068mg 0%
Lysine 0.376mg 0%
Methionine 0.428mg 0%
Phenylalanine 0.698mg 0%
Valine 0.686mg 0%
Histidine 0.301mg 0%
Omega-3 - ALA 0.135g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beans
1
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Teff
4
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 WaterWater +723.1%
Contains more ProteinProtein +177.1%
Contains more FatsFats +495%
Contains more CarbsCarbs +256.9%
Contains more OtherOther +38.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beans
1
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
Teff
2
21% 28% 51%
Saturated fat: Sat. Fat 0.449 g
Monounsaturated fat: Mono. Fat 0.589 g
Polyunsaturated fat: Poly. Fat 1.071 g
Contains less Sat. FatSaturated fat -77.1%
Contains more Mono. FatMonounsaturated fat +1582.9%
Contains more Poly. FatPolyunsaturated fat +522.7%

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. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.