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Cranberry beans vs. Teff — In-Depth Nutrition Comparison

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Summary of differences between cranberry beans and teff

  • Cranberry beans has more folate, fiber, and potassium, while teff has more manganese.
  • Teff covers your daily need for manganese, 108% more than cranberry beans.
  • Cranberry beans contains 12 times more folate than teff. While cranberry beans contains 207µg of folate, teff contains only 18µg.
  • Cranberry beans has a lower glycemic index. The glycemic index of cranberry beans is 35, while the glycemic index of teff is 57.

These are the specific foods used in this comparison Beans, cranberry (roman), mature seeds, cooked, boiled, without salt and Teff, cooked.

Infographic

Cranberry beans vs Teff infographic
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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 36% 15% 34% 78% 77% 31% 58% 0.13% 48% 7.1%
Teff
1
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 PotassiumPotassium +261.7%
Contains more PhosphorusPhosphorus +12.5%
Contains less SodiumSodium -87.5%
Contains more SeleniumSelenium +∞%
Contains more ManganeseManganese +673%
~equal in Magnesium ~50mg
~equal in Calcium ~49mg
~equal in Iron ~2.05mg
~equal in Copper ~0.226mg
~equal in Zinc ~1.11mg

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% 0% 0% 53% 16% 9.7% 14% 19% 0% 0% 155% 0%
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 B1Vitamin B1 +14.8%
Contains more Vitamin B2Vitamin B2 +109.1%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +1050%
Contains more Vitamin B3Vitamin B3 +76.5%
Contains more Vitamin B6Vitamin B6 +19.8%
~equal in Vitamin C ~mg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Cranberry beans Teff DV% diff.
Manganese 0.37mg 2.86mg 108%
Folate 207µg 18µg 47%
Fiber 8.6g 2.8g 23%
Protein 9.34g 3.87g 11%
Potassium 387mg 107mg 8%
Vitamin B5 0.24mg 5%
Vitamin B2 0.069mg 0.033mg 3%
Phosphorus 135mg 120mg 2%
Vitamin B3 0.515mg 0.909mg 2%
Vitamin B1 0.21mg 0.183mg 2%
Selenium 1.3µg 2%
Calories 136kcal 101kcal 2%
Carbs 24.46g 19.86g 2%
Polyunsaturated fat 0.199g 1%
Copper 0.231mg 0.226mg 1%
Iron 2.09mg 2.05mg 1%
Vitamin B6 0.081mg 0.097mg 1%
Saturated fat 0.119g 1%
Fats 0.46g 0.65g 0%
Net carbs 15.86g 17.06g N/A
Magnesium 50mg 50mg 0%
Calcium 50mg 49mg 0%
Zinc 1.14mg 1.11mg 0%
Sodium 1mg 8mg 0%
Monounsaturated fat 0.04g 0%
Tryptophan 0.111mg 0.041mg 0%
Threonine 0.393mg 0.149mg 0%
Isoleucine 0.412mg 0.146mg 0%
Leucine 0.746mg 0.311mg 0%
Lysine 0.641mg 0.109mg 0%
Methionine 0.14mg 0.125mg 0%
Phenylalanine 0.505mg 0.203mg 0%
Valine 0.489mg 0.2mg 0%
Histidine 0.26mg 0.088mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 24% 65%
Protein: 9.34 g
Fats: 0.46 g
Carbs: 24.46 g
Water: 64.65 g
Other: 1.09 g
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 +141.3%
Contains more CarbsCarbs +23.2%
Contains more OtherOther +58%
Contains more FatsFats +41.3%
Contains more WaterWater +15.9%

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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. Cranberry beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173736/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.