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Black turtle bean vs Teff - In-Depth Nutrition Comparison

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How are Black turtle bean and Teff different?

  • Teff has more Manganese, Copper, Iron, Phosphorus, Magnesium, Vitamin B6, Zinc, Vitamin B3, Vitamin B2, and Vitamin B1 than Black turtle bean.
  • Daily need coverage for Manganese from Teff is 388% higher.

Beans, black turtle, mature seeds, cooked, boiled, without salt and Teff, uncooked 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Black turtle bean
Black turtle bean
2
:
6
Teff
Teff
Contains less Sodium -75%
Contains more Calcium +227.3%
Contains more Iron +167.7%
Contains more Magnesium +275.5%
Contains more Phosphorus +182.2%
Contains more Zinc +377.6%
Contains more Copper +201.1%
Equal in Potassium - 427
Black turtle bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 107% 35% 66% 39% 1% 21% 90%
Teff
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 54% 287% 132% 184% 38% 2% 99% 270%
Contains less Sodium -75%
Contains more Calcium +227.3%
Contains more Iron +167.7%
Contains more Magnesium +275.5%
Contains more Phosphorus +182.2%
Contains more Zinc +377.6%
Contains more Copper +201.1%
Equal in Potassium - 427

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
Black turtle bean
Black turtle bean
6
:
6
Teff
Teff
Contains more Vitamin E +987.5%
Contains more Vitamin K +73.7%
Contains more Vitamin A +50%
Contains more Vitamin B1 +73.3%
Contains more Vitamin B2 +382.1%
Contains more Vitamin B3 +538.1%
Contains more Vitamin B5 +262.3%
Contains more Vitamin B6 +526%
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 1% 18% 0% 0% 57% 13% 10% 16% 18% 65% 0% 9%
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 E +987.5%
Contains more Vitamin K +73.7%
Contains more Vitamin A +50%
Contains more Vitamin B1 +73.3%
Contains more Vitamin B2 +382.1%
Contains more Vitamin B3 +538.1%
Contains more Vitamin B5 +262.3%
Contains more Vitamin B6 +526%

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

All nutrients comparison - raw data values

Nutrient Black turtle bean Teff Opinion
Net carbs 16.05g 65.13g Teff
Protein 8.18g 13.3g Teff
Fats 0.35g 2.38g Teff
Carbs 24.35g 73.13g Teff
Calories 130kcal 367kcal Teff
Starch g 36.56g Teff
Fructose g 0.47g Teff
Sugar 0.32g 1.84g Black turtle bean
Fiber 8.3g 8g Black turtle bean
Calcium 55mg 180mg Teff
Iron 2.85mg 7.63mg Teff
Magnesium 49mg 184mg Teff
Phosphorus 152mg 429mg Teff
Potassium 433mg 427mg Black turtle bean
Sodium 3mg 12mg Black turtle bean
Zinc 0.76mg 3.63mg Teff
Copper 0.269mg 0.81mg Teff
Vitamin A 6IU 9IU Teff
Vitamin E 0.87mg 0.08mg Black turtle bean
Vitamin D 0IU IU Black turtle bean
Vitamin D 0µg µg Black turtle bean
Vitamin C 0mg mg Black turtle bean
Vitamin B1 0.225mg 0.39mg Teff
Vitamin B2 0.056mg 0.27mg Teff
Vitamin B3 0.527mg 3.363mg Teff
Vitamin B5 0.26mg 0.942mg Teff
Vitamin B6 0.077mg 0.482mg Teff
Folate 86µg µg Black turtle bean
Vitamin B12 0µg µg Black turtle bean
Vitamin K 3.3µg 1.9µg Black turtle bean
Tryptophan 0.097mg 0.139mg Teff
Threonine 0.344mg 0.51mg Teff
Isoleucine 0.361mg 0.501mg Teff
Leucine 0.653mg 1.068mg Teff
Lysine 0.562mg 0.376mg Black turtle bean
Methionine 0.123mg 0.428mg Teff
Phenylalanine 0.442mg 0.698mg Teff
Valine 0.428mg 0.686mg Teff
Histidine 0.228mg 0.301mg Teff
Cholesterol 0mg mg Teff
Trans Fat 0g g Teff
Saturated Fat 0.089g 0.449g Black turtle bean
Monounsaturated Fat 0.03g 0.589g Teff
Polyunsaturated fat 0.149g 1.071g 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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
17
Black turtle bean
33
Teff
Mineral Summary Score
47
Black turtle bean
133
Teff

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
49%
Black turtle bean
80%
Teff
Carbohydrates
24%
Black turtle bean
73%
Teff
Fats
2%
Black turtle bean
11%
Teff

Comparison summary

Which food is lower in Cholesterol?
Teff
Teff is lower in Cholesterol (difference - 0mg)
Which food is cheaper?
Teff
Teff is cheaper (difference - $1.6)
Which food is richer in minerals?
Teff
Teff is relatively richer in minerals
Which food is lower in Sugar?
Black turtle bean
Black turtle bean is lower in Sugar (difference - 1.52g)
Which food contains less Sodium?
Black turtle bean
Black turtle bean contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Black turtle bean
Black turtle bean is lower in Saturated Fat (difference - 0.36g)
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 vitamins?
?
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

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. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175187/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.