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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 richer in Vitamin B1, Potassium, Fiber, Copper, and Iron, while Teff is higher in Manganese, Vitamin B6, Zinc, Vitamin B3, and Vitamin B2.
  • Teff covers your daily need of Manganese 358% more than Black turtle bean.
  • Black turtle bean contains 4 times more Potassium than Teff. Black turtle bean contains 1500mg of Potassium, while Teff contains 427mg.

Beans, black turtle, mature seeds, raw and Teff, uncooked types were 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.
Black turtle bean
Black turtle bean
5
:
5
Teff
Teff
Contains more Iron +14%
Contains more Potassium +251.3%
Contains less Sodium -25%
Contains more Copper +23.5%
Contains more Calcium +12.5%
Contains more Magnesium +15%
Contains more Zinc +65%
Contains more Manganese +824%
Contains more Selenium +37.5%
Equal in Phosphorus - 429
Black turtle bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 327% 115% 189% 133% 2% 60% 334% 131% 18%
Teff
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 54% 287% 132% 184% 38% 2% 99% 270% 1206% 24%
Contains more Iron +14%
Contains more Potassium +251.3%
Contains less Sodium -25%
Contains more Copper +23.5%
Contains more Calcium +12.5%
Contains more Magnesium +15%
Contains more Zinc +65%
Contains more Manganese +824%
Contains more Selenium +37.5%
Equal in Phosphorus - 429

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.
Black turtle bean
Black turtle bean
8
:
4
Teff
Teff
Contains more Vitamin A +88.9%
Contains more Vitamin E +162.5%
Contains more Vitamin B1 +130.8%
Contains more Vitamin K +194.7%
Contains more Vitamin B2 +39.9%
Contains more Vitamin B3 +72%
Contains more Vitamin B6 +68.5%
Equal in Vitamin B5 - 0.942
Black turtle bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 5% 0% 0% 225% 45% 37% 54% 66% 334% 0% 14%
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 +88.9%
Contains more Vitamin E +162.5%
Contains more Vitamin B1 +130.8%
Contains more Vitamin K +194.7%
Contains more Vitamin B2 +39.9%
Contains more Vitamin B3 +72%
Contains more Vitamin B6 +68.5%
Equal in Vitamin B5 - 0.942

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Black turtle bean
Black turtle bean
3
:
2
Teff
Teff
Contains more Protein +59.8%
Contains more Water +24.7%
Contains more Other +51.9%
Contains more Fats +164.4%
Contains more Carbs +15.6%
Black turtle bean
21% 63% 11% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 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 Protein +59.8%
Contains more Water +24.7%
Contains more Other +51.9%
Contains more Fats +164.4%
Contains more Carbs +15.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Black turtle bean
Black turtle bean
1
:
2
Teff
Teff
Contains less Saturated Fat -48.3%
Contains more Monounsaturated Fat +655.1%
Contains more Polyunsaturated fat +176.7%
Black turtle bean
33% 11% 56%
Saturated Fat: 0.232 g
Monounsaturated Fat: 0.078 g
Polyunsaturated fat: 0.387 g
Teff
21% 28% 51%
Saturated Fat: 0.449 g
Monounsaturated Fat: 0.589 g
Polyunsaturated fat: 1.071 g
Contains less Saturated Fat -48.3%
Contains more Monounsaturated Fat +655.1%
Contains more Polyunsaturated fat +176.7%

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 Cholesterol ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Black turtle bean Teff Opinion
Net carbs 47.75g 65.13g Teff
Protein 21.25g 13.3g Black turtle bean
Fats 0.9g 2.38g Teff
Carbs 63.25g 73.13g Teff
Calories 339kcal 367kcal Teff
Starch 36.56g Teff
Fructose 0.47g Teff
Sugar 2.12g 1.84g Teff
Fiber 15.5g 8g Black turtle bean
Calcium 160mg 180mg Teff
Iron 8.7mg 7.63mg Black turtle bean
Magnesium 160mg 184mg Teff
Phosphorus 440mg 429mg Black turtle bean
Potassium 1500mg 427mg Black turtle bean
Sodium 9mg 12mg Black turtle bean
Zinc 2.2mg 3.63mg Teff
Copper 1mg 0.81mg Black turtle bean
Manganese 1mg 9.24mg Teff
Selenium 3.2µg 4.4µg Teff
Vitamin A 17IU 9IU Black turtle bean
Vitamin E 0.21mg 0.08mg Black turtle bean
Vitamin B1 0.9mg 0.39mg Black turtle bean
Vitamin B2 0.193mg 0.27mg Teff
Vitamin B3 1.955mg 3.363mg Teff
Vitamin B5 0.899mg 0.942mg Teff
Vitamin B6 0.286mg 0.482mg Teff
Folate 444µg Black turtle bean
Vitamin K 5.6µg 1.9µg Black turtle bean
Tryptophan 0.252mg 0.139mg Black turtle bean
Threonine 0.894mg 0.51mg Black turtle bean
Isoleucine 0.938mg 0.501mg Black turtle bean
Leucine 1.697mg 1.068mg Black turtle bean
Lysine 1.459mg 0.376mg Black turtle bean
Methionine 0.32mg 0.428mg Teff
Phenylalanine 1.149mg 0.698mg Black turtle bean
Valine 1.112mg 0.686mg Black turtle bean
Histidine 0.592mg 0.301mg Black turtle bean
Saturated Fat 0.232g 0.449g Black turtle bean
Monounsaturated Fat 0.078g 0.589g Teff
Polyunsaturated fat 0.387g 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
Black turtle 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 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
65%
Black turtle bean
33%
Teff
Minerals Daily Need Coverage Score
135%
Black turtle bean
229%
Teff

Comparison summary

Which food is lower in Sugar?
Teff
Teff is lower in Sugar (difference - 0.28g)
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 - 20)
Which food is cheaper?
Teff
Teff is cheaper (difference - $1.6)
Which food contains less Sodium?
Black turtle bean
Black turtle bean contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Black turtle bean
Black turtle bean is lower in Saturated Fat (difference - 0.217g)
Which food is richer in vitamins?
Black turtle bean
Black turtle bean is relatively richer in vitamins
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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/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.