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  6. Black turtle bean vs. Teff

Black turtle bean vs. Teff — In-Depth Nutrition Comparison

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How are black turtle bean and teff different?

  • Black turtle bean is higher in folate, copper, iron, vitamin B1, fiber, phosphorus, potassium, magnesium, and vitamin B6; however, teff is richer in manganese.
  • Daily need coverage for folate for black turtle bean is 107% higher.
  • Black turtle bean contains 25 times more Folate than teff. While black turtle bean contains 444µg of Folate, teff contains only 18µg.
  • Black turtle bean has a lower glycemic index (20) than teff (57).

Beans, black turtle, mature seeds, raw and Teff, cooked are the varieties used in this article.

Infographic

Black turtle 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 114% 48% 132% 326% 333% 60% 189% 1.2% 130% 17%
Teff
Teff
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 15% 9.4% 77% 75% 30% 51% 1% 373% 0%
Contains more MagnesiumMagnesium +220%
Contains more CalciumCalcium +226.5%
Contains more PotassiumPotassium +1301.9%
Contains more IronIron +324.4%
Contains more CopperCopper +342.5%
Contains more ZincZinc +98.2%
Contains more PhosphorusPhosphorus +266.7%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -11.1%
Contains more ManganeseManganese +186%

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% 1% 4.2% 0% 225% 45% 37% 54% 66% 0% 14% 333% 0%
Teff
Teff
0
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% 0.12% 0% 0% 46% 7.6% 17% 0% 22% 0% 0% 14% 0%
Contains more Vitamin AVitamin A +750%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +391.8%
Contains more Vitamin B2Vitamin B2 +484.8%
Contains more Vitamin B3Vitamin B3 +115.1%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +194.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +2366.7%
~equal in Vitamin C ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 63% 11% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 g
Teff
Teff
1
4% 20% 75%
Protein: 3.87 g
Fats: 0.65 g
Carbs: 19.86 g
Water: 74.93 g
Other: 0.69 g
Contains more ProteinProtein +449.1%
Contains more FatsFats +38.5%
Contains more CarbsCarbs +218.5%
Contains more OtherOther +421.7%
Contains more WaterWater +581.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Black turtle bean Teff
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Black turtle bean Teff Opinion
Calories 339kcal 101kcal Black turtle bean
Protein 21.25g 3.87g Black turtle bean
Fats 0.9g 0.65g Black turtle bean
Net carbs 47.75g 17.06g Black turtle bean
Carbs 63.25g 19.86g Black turtle bean
Magnesium 160mg 50mg Black turtle bean
Calcium 160mg 49mg Black turtle bean
Potassium 1500mg 107mg Black turtle bean
Iron 8.7mg 2.05mg Black turtle bean
Sugar 2.12g Teff
Fiber 15.5g 2.8g Black turtle bean
Copper 1mg 0.226mg Black turtle bean
Zinc 2.2mg 1.11mg Black turtle bean
Phosphorus 440mg 120mg Black turtle bean
Sodium 9mg 8mg Teff
Vitamin A 17IU 2IU Black turtle bean
Vitamin E 0.21mg Black turtle bean
Manganese 1mg 2.86mg Teff
Selenium 3.2µg Black turtle bean
Vitamin B1 0.9mg 0.183mg Black turtle bean
Vitamin B2 0.193mg 0.033mg Black turtle bean
Vitamin B3 1.955mg 0.909mg Black turtle bean
Vitamin B5 0.899mg Black turtle bean
Vitamin B6 0.286mg 0.097mg Black turtle bean
Vitamin K 5.6µg Black turtle bean
Folate 444µg 18µg Black turtle bean
Saturated Fat 0.232g Teff
Monounsaturated Fat 0.078g Black turtle bean
Polyunsaturated fat 0.387g Black turtle bean
Tryptophan 0.252mg 0.041mg Black turtle bean
Threonine 0.894mg 0.149mg Black turtle bean
Isoleucine 0.938mg 0.146mg Black turtle bean
Leucine 1.697mg 0.311mg Black turtle bean
Lysine 1.459mg 0.109mg Black turtle bean
Methionine 0.32mg 0.125mg Black turtle bean
Phenylalanine 1.149mg 0.203mg Black turtle bean
Valine 1.112mg 0.2mg Black turtle bean
Histidine 0.592mg 0.088mg Black turtle bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black turtle bean Teff
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
60%
Black turtle bean
8%
Teff
Minerals Daily Need Coverage Score
135%
Black turtle bean
67%
Teff

Comparison summary

Which food is lower in Sugar?
Teff
Teff is lower in Sugar (difference - 2.12g)
Which food contains less Sodium?
Teff
Teff contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Teff
Teff is lower in Saturated Fat (difference - 0.232g)
Which food is cheaper?
Teff
Teff is cheaper (difference - $1.6)
Which food is lower in glycemic index?
Black turtle bean
Black turtle bean is lower in glycemic index (difference - 37)
Which food is richer in minerals?
Black turtle bean
Black turtle bean is relatively richer in minerals
Which food is richer in vitamins?
Black turtle bean
Black turtle bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175186/nutrients
  2. Teff - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168918/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.