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Adzuki bean vs Teff - In-Depth Nutrition Comparison

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The main differences between Adzuki bean and Teff

  • Adzuki bean contains less Manganese, Iron, Copper, Phosphorus, Magnesium, Vitamin B6, Vitamin B1, Zinc, Vitamin B3, and Vitamin B2 than Teff.
  • Daily need coverage for Manganese from Teff is 377% higher.

Food types used in this article are Beans, adzuki, mature seeds, cooked, boiled, without salt 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Adzuki bean
Adzuki bean
2
:
6
Teff
Teff
Contains more Potassium +24.6%
Contains less Sodium -33.3%
Contains more Calcium +542.9%
Contains more Iron +281.5%
Contains more Magnesium +253.8%
Contains more Phosphorus +155.4%
Contains more Zinc +105.1%
Contains more Copper +171.8%
Adzuki bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 75% 38% 72% 47% 2% 49% 100%
Teff
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 54% 287% 132% 184% 38% 2% 99% 270%
Contains more Potassium +24.6%
Contains less Sodium -33.3%
Contains more Calcium +542.9%
Contains more Iron +281.5%
Contains more Magnesium +253.8%
Contains more Phosphorus +155.4%
Contains more Zinc +105.1%
Contains more Copper +171.8%

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
Adzuki bean
Adzuki bean
4
:
8
Teff
Teff
Contains more Vitamin A +50%
Contains more Vitamin B1 +239.1%
Contains more Vitamin B2 +321.9%
Contains more Vitamin B3 +369%
Contains more Vitamin B5 +119.1%
Contains more Vitamin B6 +402.1%
Adzuki bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 0% 29% 15% 14% 26% 23% 91% 0% 0%
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 A +50%
Contains more Vitamin B1 +239.1%
Contains more Vitamin B2 +321.9%
Contains more Vitamin B3 +369%
Contains more Vitamin B5 +119.1%
Contains more Vitamin B6 +402.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Adzuki bean
Adzuki bean
1
:
4
Teff
Teff
Contains more Water +651.6%
Contains more Protein +76.9%
Contains more Fats +2280%
Contains more Carbs +195.2%
Contains more Other +79.5%
Adzuki bean
8% 25% 66%
Protein: 7.52 g
Fats: 0.1 g
Carbs: 24.77 g
Water: 66.29 g
Other: 1.32 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 Water +651.6%
Contains more Protein +76.9%
Contains more Fats +2280%
Contains more Carbs +195.2%
Contains more Other +79.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Adzuki bean
Adzuki bean
1
:
2
Teff
Teff
Contains less Saturated Fat -92%
Contains more Monounsaturated Fat +6444.4%
Contains more Polyunsaturated fat +5000%
Adzuki bean
55% 14% 32%
Saturated Fat: 0.036 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.021 g
Teff
21% 28% 51%
Saturated Fat: 0.449 g
Monounsaturated Fat: 0.589 g
Polyunsaturated fat: 1.071 g
Contains less Saturated Fat -92%
Contains more Monounsaturated Fat +6444.4%
Contains more Polyunsaturated fat +5000%

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.
Adzuki bean Teff
Lower in Cholesterol ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok

All nutrients comparison - raw data values

Nutrient Adzuki bean Teff Opinion
Net carbs 17.47g 65.13g Teff
Protein 7.52g 13.3g Teff
Fats 0.1g 2.38g Teff
Carbs 24.77g 73.13g Teff
Calories 128kcal 367kcal Teff
Starch 36.56g Teff
Fructose 0.47g Teff
Sugar 1.84g Adzuki bean
Fiber 7.3g 8g Teff
Calcium 28mg 180mg Teff
Iron 2mg 7.63mg Teff
Magnesium 52mg 184mg Teff
Phosphorus 168mg 429mg Teff
Potassium 532mg 427mg Adzuki bean
Sodium 8mg 12mg Adzuki bean
Zinc 1.77mg 3.63mg Teff
Copper 0.298mg 0.81mg Teff
Vitamin A 6IU 9IU Teff
Vitamin E 0.08mg Teff
Vitamin B1 0.115mg 0.39mg Teff
Vitamin B2 0.064mg 0.27mg Teff
Vitamin B3 0.717mg 3.363mg Teff
Vitamin B5 0.43mg 0.942mg Teff
Vitamin B6 0.096mg 0.482mg Teff
Folate 121µg Adzuki bean
Vitamin K 1.9µg Teff
Tryptophan 0.072mg 0.139mg Teff
Threonine 0.255mg 0.51mg Teff
Isoleucine 0.3mg 0.501mg Teff
Leucine 0.632mg 1.068mg Teff
Lysine 0.567mg 0.376mg Adzuki bean
Methionine 0.079mg 0.428mg Teff
Phenylalanine 0.398mg 0.698mg Teff
Valine 0.387mg 0.686mg Teff
Histidine 0.198mg 0.301mg Teff
Saturated Fat 0.036g 0.449g Adzuki bean
Monounsaturated Fat 0.009g 0.589g Teff
Polyunsaturated fat 0.021g 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
Adzuki 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
16%
Adzuki bean
33%
Teff
Minerals Daily Need Coverage Score
49%
Adzuki bean
133%
Teff

Comparison summary

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 - 29)
Which food is cheaper?
Teff
Teff is cheaper (difference - $2)
Which food is richer in minerals?
Teff
Teff is relatively richer in minerals
Which food is richer in vitamins?
Teff
Teff is relatively richer in vitamins
Which food is lower in Sugar?
Adzuki bean
Adzuki bean is lower in Sugar (difference - 1.84g)
Which food contains less Sodium?
Adzuki bean
Adzuki bean contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Adzuki bean
Adzuki bean is lower in Saturated Fat (difference - 0.413g)

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. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173728/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.