Adzuki bean vs. Teff — In-Depth Nutrition Comparison

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A recap on the differences between adzuki bean and teff

Adzuki bean has more folate, fiber, potassium, copper, phosphorus, and zinc; however, teff is higher in manganese and vitamin B1.
Teff covers your daily manganese needs 99% more than adzuki bean.
Teff contains 7 times less folate than adzuki bean. Adzuki bean contains 121µg of folate, while teff contains 18µg.
The glycemic index of teff is higher.

Food varieties used in this article are Beans, adzuki, mature seeds, cooked, boiled, without salt and Teff, cooked.

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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.

Adzuki bean

Teff

Contains more PotassiumPotassium	+397.2%
Contains more CopperCopper	+31.9%
Contains more ZincZinc	+59.5%
Contains more PhosphorusPhosphorus	+40%
Contains more SeleniumSelenium	+∞%

Contains more CalciumCalcium	+75%
Contains more ManganeseManganese	+399.1%

~equal in Magnesium ~50mg

~equal in Iron ~2.05mg

~equal in Sodium ~8mg

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.

Adzuki bean

Teff

Contains more Vitamin B2Vitamin B2	+93.9%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more FolateFolate	+572.2%

Contains more Vitamin B1Vitamin B1	+59.1%
Contains more Vitamin B3Vitamin B3	+26.8%

~equal in Vitamin C ~mg

~equal in Vitamin A ~0µg

~equal in Vitamin E ~mg

~equal in Vitamin D ~µg

~equal in Vitamin B6 ~0.097mg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Manganese	0.573mg	2.86mg	99%
Folate	121µg	18µg	26%
Fiber	7.3g	2.8g	18%
Potassium	532mg	107mg	13%
Vitamin B5	0.43mg		9%
Copper	0.298mg	0.226mg	8%
Protein	7.52g	3.87g	7%
Phosphorus	168mg	120mg	7%
Zinc	1.77mg	1.11mg	6%
Vitamin B1	0.115mg	0.183mg	6%
Vitamin B2	0.064mg	0.033mg	2%
Selenium	1.2µg		2%
Carbs	24.77g	19.86g	2%
Calcium	28mg	49mg	2%
Vitamin B3	0.717mg	0.909mg	1%
Calories	128kcal	101kcal	1%
Iron	2mg	2.05mg	1%
Fats	0.1g	0.65g	1%
Net carbs	17.47g	17.06g	N/A
Magnesium	52mg	50mg	0%
Sodium	8mg	8mg	0%
Vitamin B6	0.096mg	0.097mg	0%
Saturated fat	0.036g		0%
Monounsaturated fat	0.009g		0%
Polyunsaturated fat	0.021g		0%
Tryptophan	0.072mg	0.041mg	0%
Threonine	0.255mg	0.149mg	0%
Isoleucine	0.3mg	0.146mg	0%
Leucine	0.632mg	0.311mg	0%
Lysine	0.567mg	0.109mg	0%
Methionine	0.079mg	0.125mg	0%
Phenylalanine	0.398mg	0.203mg	0%
Valine	0.387mg	0.2mg	0%
Histidine	0.198mg	0.088mg	0%