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  6. Adzuki bean vs. Teff

Adzuki bean vs. Teff — In-Depth Nutrition Comparison

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Summary of differences between adzuki bean and teff

  • Adzuki bean has more copper, potassium, fiber, zinc, and vitamin B5, while teff has more manganese, iron, magnesium, calcium, and vitamin B6.
  • Teff covers your daily need for manganese, 327% more than adzuki bean.
  • Adzuki bean contains 3 times more potassium than teff. While adzuki bean contains 1254mg of potassium, teff contains only 427mg.

These are the specific foods used in this comparison Beans, adzuki, mature seeds, raw and Teff, uncooked.

Infographic

Adzuki 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 91% 20% 111% 187% 365% 137% 163% 0.65% 226% 17%
Teff
Teff
6
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 more PotassiumPotassium +193.7%
Contains more CopperCopper +35.1%
Contains more ZincZinc +38.8%
Contains less SodiumSodium -58.3%
Contains more MagnesiumMagnesium +44.9%
Contains more CalciumCalcium +172.7%
Contains more IronIron +53.2%
Contains more PhosphorusPhosphorus +12.6%
Contains more ManganeseManganese +434.1%
Contains more SeleniumSelenium +41.9%

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.
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% 0.33% 0% 0% 114% 51% 49% 88% 81% 0% 0% 467% 0%
Teff
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 AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +16.7%
Contains more Vitamin B5Vitamin B5 +56.2%
Contains more FolateFolate +∞%
Contains more Vitamin B2Vitamin B2 +22.7%
Contains more Vitamin B3Vitamin B3 +27.9%
Contains more Vitamin B6Vitamin B6 +37.3%
~equal in Vitamin C ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Adzuki bean Teff DV% diff.
Manganese 1.73mg 9.24mg 327%
Folate 622µg 156%
Iron 4.98mg 7.63mg 33%
Copper 1.094mg 0.81mg 32%
Potassium 1254mg 427mg 24%
Fiber 12.7g 8g 19%
Starch 36.56g 15%
Magnesium 127mg 184mg 14%
Zinc 5.04mg 3.63mg 13%
Protein 19.87g 13.3g 13%
Calcium 66mg 180mg 11%
Vitamin B5 1.471mg 0.942mg 11%
Vitamin B6 0.351mg 0.482mg 10%
Phosphorus 381mg 429mg 7%
Polyunsaturated fat 0.113g 1.071g 6%
Vitamin B3 2.63mg 3.363mg 5%
Vitamin B1 0.455mg 0.39mg 5%
Vitamin B2 0.22mg 0.27mg 4%
Carbs 62.9g 73.13g 3%
Fats 0.53g 2.38g 3%
Choline 13.1mg 2%
Vitamin K 1.9µg 2%
Calories 329kcal 367kcal 2%
Selenium 3.1µg 4.4µg 2%
Fructose 0.47g 1%
Saturated fat 0.191g 0.449g 1%
Monounsaturated fat 0.05g 0.589g 1%
Vitamin E 0.08mg 1%
Net carbs 50.2g 65.13g N/A
Sugar 1.84g N/A
Sodium 5mg 12mg 0%
Vitamin A 1µg 0µg 0%
Tryptophan 0.191mg 0.139mg 0%
Threonine 0.674mg 0.51mg 0%
Isoleucine 0.791mg 0.501mg 0%
Leucine 1.668mg 1.068mg 0%
Lysine 1.497mg 0.376mg 0%
Methionine 0.21mg 0.428mg 0%
Phenylalanine 1.052mg 0.698mg 0%
Valine 1.023mg 0.686mg 0%
Histidine 0.524mg 0.301mg 0%
Omega-3 - ALA 0.135g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 63% 13% 3%
Protein: 19.87 g
Fats: 0.53 g
Carbs: 62.9 g
Water: 13.44 g
Other: 3.26 g
Teff
Teff
2
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 ProteinProtein +49.4%
Contains more WaterWater +52.4%
Contains more OtherOther +37.6%
Contains more FatsFats +349.1%
Contains more CarbsCarbs +16.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
54% 14% 32%
Saturated fat: Sat. Fat 0.191 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.113 g
Teff
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 -57.5%
Contains more Mono. FatMonounsaturated fat +1078%
Contains more Poly. FatPolyunsaturated fat +847.8%

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. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173727/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.