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  6. Black turtle bean vs. Teff

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

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Significant differences between black turtle bean and teff

  • Black turtle bean has more fiber, folate, iron, and potassium; however, teff is richer in manganese.
  • Teff covers your daily manganese needs 110% more than black turtle bean.
  • Teff has 5 times less folate than black turtle bean. Black turtle bean has 86µg of folate, while teff has 18µg.
  • Teff has a higher glycemic index. The glycemic index of teff is 57, while the glycemic index of black turtle bean is 20.

Specific food types used in this comparison are Beans, black turtle, mature seeds, cooked, boiled, without salt and Teff, cooked.

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 35% 17% 38% 107% 90% 21% 65% 0.39% 43% 6.5%
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 CalciumCalcium +12.2%
Contains more PotassiumPotassium +304.7%
Contains more IronIron +39%
Contains more CopperCopper +19%
Contains more PhosphorusPhosphorus +26.7%
Contains less SodiumSodium -62.5%
Contains more SeleniumSelenium +∞%
Contains more ZincZinc +46.1%
Contains more ManganeseManganese +774.6%
~equal in Magnesium ~50mg

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% 0% 17% 0% 56% 13% 9.9% 16% 18% 0% 8.3% 65% 18%
Teff
Teff
2
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% 0% 0% 46% 7.6% 17% 0% 22% 0% 0% 14% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +23%
Contains more Vitamin B2Vitamin B2 +69.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +377.8%
Contains more CholineCholine +∞%
Contains more Vitamin B3Vitamin B3 +72.5%
Contains more Vitamin B6Vitamin B6 +26%
~equal in Vitamin C ~mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Black turtle bean Teff DV% diff.
Manganese 0.327mg 2.86mg 110%
Fiber 8.3g 2.8g 22%
Folate 86µg 18µg 17%
Potassium 433mg 107mg 10%
Iron 2.85mg 2.05mg 10%
Protein 8.18g 3.87g 9%
Choline 32.6mg 6%
Vitamin E 0.87mg 6%
Vitamin B5 0.26mg 5%
Copper 0.269mg 0.226mg 5%
Phosphorus 152mg 120mg 5%
Vitamin B1 0.225mg 0.183mg 4%
Zinc 0.76mg 1.11mg 3%
Vitamin K 3.3µg 3%
Vitamin B6 0.077mg 0.097mg 2%
Vitamin B3 0.527mg 0.909mg 2%
Selenium 1.2µg 2%
Vitamin B2 0.056mg 0.033mg 2%
Polyunsaturated fat 0.149g 1%
Calories 130kcal 101kcal 1%
Calcium 55mg 49mg 1%
Carbs 24.35g 19.86g 1%
Fats 0.35g 0.65g 0%
Net carbs 16.05g 17.06g N/A
Magnesium 49mg 50mg 0%
Sugar 0.32g N/A
Sodium 3mg 8mg 0%
Saturated fat 0.089g 0%
Monounsaturated fat 0.03g 0%
Tryptophan 0.097mg 0.041mg 0%
Threonine 0.344mg 0.149mg 0%
Isoleucine 0.361mg 0.146mg 0%
Leucine 0.653mg 0.311mg 0%
Lysine 0.562mg 0.109mg 0%
Methionine 0.123mg 0.125mg 0%
Phenylalanine 0.442mg 0.203mg 0%
Valine 0.428mg 0.2mg 0%
Histidine 0.228mg 0.088mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 24% 66%
Protein: 8.18 g
Fats: 0.35 g
Carbs: 24.35 g
Water: 65.74 g
Other: 1.38 g
Teff
Teff
2
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 +111.4%
Contains more CarbsCarbs +22.6%
Contains more OtherOther +100%
Contains more FatsFats +85.7%
Contains more WaterWater +14%

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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/175187/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.