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Cranberry bean vs Teff - In-Depth Nutrition Comparison

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Differences between Cranberry bean and Teff

  • Cranberry bean has more Fiber, Vitamin B1, Potassium, and Selenium, while Teff has more Manganese, Iron, Vitamin B6, Vitamin B3, Phosphorus, and Magnesium.
  • Teff's daily need coverage for Manganese is 362% higher.
  • Teff contains 3 times less Potassium than Cranberry bean. Cranberry bean contains 1332mg of Potassium, while Teff contains 427mg.

The food types used in this comparison are Beans, cranberry (roman), mature seeds, raw and Teff, uncooked.

Infographic

Cranberry 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
Cranberry bean
Cranberry bean
2
:
5
Teff
Teff
Contains more Potassium +211.9%
Contains less Sodium -50%
Contains more Calcium +41.7%
Contains more Iron +52.6%
Contains more Magnesium +17.9%
Contains more Phosphorus +15.3%
Equal in Zinc - 3.63
Equal in Copper - 0.81
Cranberry bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 39% 188% 112% 160% 118% 1% 99% 265%
Teff
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 54% 287% 132% 184% 38% 2% 99% 270%
Contains more Potassium +211.9%
Contains less Sodium -50%
Contains more Calcium +41.7%
Contains more Iron +52.6%
Contains more Magnesium +17.9%
Contains more Phosphorus +15.3%
Equal in Zinc - 3.63
Equal in Copper - 0.81

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
Cranberry bean
Cranberry bean
5
:
7
Teff
Teff
Contains more Vitamin B1 +91.5%
Contains more Vitamin A +350%
Contains more Vitamin B2 +26.8%
Contains more Vitamin B3 +131.1%
Contains more Vitamin B5 +25.9%
Contains more Vitamin B6 +56%
Cranberry 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% 0% 0% 0% 187% 50% 28% 45% 72% 453% 0% 0%
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 B1 +91.5%
Contains more Vitamin A +350%
Contains more Vitamin B2 +26.8%
Contains more Vitamin B3 +131.1%
Contains more Vitamin B5 +25.9%
Contains more Vitamin B6 +56%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cranberry bean
Cranberry bean
3
:
2
Teff
Teff
Contains more Protein +73.2%
Contains more Water +40.5%
Contains more Other +39.2%
Contains more Fats +93.5%
Contains more Carbs +21.8%
Cranberry bean
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 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 +73.2%
Contains more Water +40.5%
Contains more Other +39.2%
Contains more Fats +93.5%
Contains more Carbs +21.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cranberry bean
Cranberry bean
1
:
2
Teff
Teff
Contains less Saturated Fat -29.6%
Contains more Monounsaturated Fat +455.7%
Contains more Polyunsaturated fat +103.2%
Cranberry bean
33% 11% 56%
Saturated Fat: 0.316 g
Monounsaturated Fat: 0.106 g
Polyunsaturated fat: 0.527 g
Teff
21% 28% 51%
Saturated Fat: 0.449 g
Monounsaturated Fat: 0.589 g
Polyunsaturated fat: 1.071 g
Contains less Saturated Fat -29.6%
Contains more Monounsaturated Fat +455.7%
Contains more Polyunsaturated fat +103.2%

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

All nutrients comparison - raw data values

Nutrient Cranberry bean Teff Opinion
Net carbs 35.35g 65.13g Teff
Protein 23.03g 13.3g Cranberry bean
Fats 1.23g 2.38g Teff
Carbs 60.05g 73.13g Teff
Calories 335kcal 367kcal Teff
Starch 36.56g Teff
Fructose 0.47g Teff
Sugar 1.84g Cranberry bean
Fiber 24.7g 8g Cranberry bean
Calcium 127mg 180mg Teff
Iron 5mg 7.63mg Teff
Magnesium 156mg 184mg Teff
Phosphorus 372mg 429mg Teff
Potassium 1332mg 427mg Cranberry bean
Sodium 6mg 12mg Cranberry bean
Zinc 3.63mg 3.63mg
Copper 0.794mg 0.81mg Teff
Vitamin A 2IU 9IU Teff
Vitamin E 0.08mg Teff
Vitamin B1 0.747mg 0.39mg Cranberry bean
Vitamin B2 0.213mg 0.27mg Teff
Vitamin B3 1.455mg 3.363mg Teff
Vitamin B5 0.748mg 0.942mg Teff
Vitamin B6 0.309mg 0.482mg Teff
Folate 604µg Cranberry bean
Vitamin K 1.9µg Teff
Tryptophan 0.273mg 0.139mg Cranberry bean
Threonine 0.969mg 0.51mg Cranberry bean
Isoleucine 1.017mg 0.501mg Cranberry bean
Leucine 1.838mg 1.068mg Cranberry bean
Lysine 1.58mg 0.376mg Cranberry bean
Methionine 0.346mg 0.428mg Teff
Phenylalanine 1.245mg 0.698mg Cranberry bean
Valine 1.205mg 0.686mg Cranberry bean
Histidine 0.641mg 0.301mg Cranberry bean
Saturated Fat 0.316g 0.449g Cranberry bean
Monounsaturated Fat 0.106g 0.589g Teff
Polyunsaturated fat 0.527g 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
Cranberry 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 show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
69%
Cranberry bean
33%
Teff
Minerals Daily Need Coverage Score
122%
Cranberry bean
133%
Teff

Comparison summary

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 - 35)
Which food is cheaper?
Teff
Teff is cheaper (difference - $2.4)
Which food is richer in minerals?
Teff
Teff is relatively richer in minerals
Which food is lower in Sugar?
Cranberry bean
Cranberry bean is lower in Sugar (difference - 1.84g)
Which food contains less Sodium?
Cranberry bean
Cranberry bean contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Cranberry bean
Cranberry bean is lower in Saturated Fat (difference - 0.133g)
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. Cranberry bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.