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  6. Kidney beans raw vs. Teff

Kidney beans raw vs. Teff — In-Depth Nutrition Comparison

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How are kidney beans raw and teff different?

  • Kidney beans raw is higher in fiber, potassium, copper, vitamin K, vitamin B1, and iron; however, teff is richer in manganese, magnesium, vitamin B3, and zinc.
  • Daily need coverage for manganese for teff is 357% higher.
  • Kidney beans raw contains 10 times more vitamin K than teff. While kidney beans raw contains 19µg of vitamin K, teff contains only 1.9µg.

Beans, kidney, all types, mature seeds, raw and Teff, uncooked are the varieties used in this article.

Infographic

Kidney beans raw 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 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 17%
Teff
Teff
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 131% 54% 38% 286% 270% 99% 184% 1.6% 1205% 24%
Contains more PotassiumPotassium +229.3%
Contains more CopperCopper +18.3%
Contains more MagnesiumMagnesium +31.4%
Contains more CalciumCalcium +25.9%
Contains more ZincZinc +30.1%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +805%
Contains more SeleniumSelenium +37.5%
~equal in Iron ~7.63mg
~equal in Phosphorus ~429mg

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 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 0%
Teff
Teff
5
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% 1.6% 0% 98% 62% 63% 57% 111% 0% 4.8% 0% 7.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +175%
Contains more Vitamin B1Vitamin B1 +35.6%
Contains more Vitamin KVitamin K +900%
Contains more FolateFolate +∞%
Contains more Vitamin B2Vitamin B2 +23.3%
Contains more Vitamin B3Vitamin B3 +63.3%
Contains more Vitamin B5Vitamin B5 +20.8%
Contains more Vitamin B6Vitamin B6 +21.4%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Kidney beans raw Teff DV% diff.
Manganese 1.021mg 9.24mg 357%
Folate 394µg 99%
Fiber 24.9g 8g 68%
Potassium 1406mg 427mg 29%
Protein 23.58g 13.3g 21%
Copper 0.958mg 0.81mg 16%
Starch 36.56g 15%
Vitamin K 19µg 1.9µg 14%
Vitamin B1 0.529mg 0.39mg 12%
Magnesium 140mg 184mg 10%
Zinc 2.79mg 3.63mg 8%
Vitamin B3 2.06mg 3.363mg 8%
Iron 8.2mg 7.63mg 7%
Vitamin B6 0.397mg 0.482mg 7%
Vitamin C 4.5mg 5%
Polyunsaturated fat 0.457g 1.071g 4%
Carbs 60.01g 73.13g 4%
Calcium 143mg 180mg 4%
Vitamin B2 0.219mg 0.27mg 4%
Phosphorus 407mg 429mg 3%
Vitamin B5 0.78mg 0.942mg 3%
Choline 13.1mg 2%
Calories 333kcal 367kcal 2%
Selenium 3.2µg 4.4µg 2%
Fats 0.83g 2.38g 2%
Fructose 0.47g 1%
Sodium 24mg 12mg 1%
Saturated fat 0.12g 0.449g 1%
Monounsaturated fat 0.064g 0.589g 1%
Vitamin E 0.22mg 0.08mg 1%
Net carbs 35.11g 65.13g N/A
Sugar 2.23g 1.84g N/A
Tryptophan 0.279mg 0.139mg 0%
Threonine 0.992mg 0.51mg 0%
Isoleucine 1.041mg 0.501mg 0%
Leucine 1.882mg 1.068mg 0%
Lysine 1.618mg 0.376mg 0%
Methionine 0.355mg 0.428mg 0%
Phenylalanine 1.275mg 0.698mg 0%
Valine 1.233mg 0.686mg 0%
Histidine 0.656mg 0.301mg 0%
Omega-3 - ALA 0.135g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 g
Teff
Teff
2
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 ProteinProtein +77.3%
Contains more WaterWater +33.2%
Contains more OtherOther +61.6%
Contains more FatsFats +186.7%
Contains more CarbsCarbs +21.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 10% 71%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 g
Teff
Teff
2
21% 28% 51%
Saturated fat: Sat. Fat 0.449 g
Monounsaturated fat: Mono. Fat 0.589 g
Polyunsaturated fat: Poly. Fat 1.071 g
Contains less Sat. FatSaturated fat -73.3%
Contains more Mono. FatMonounsaturated fat +820.3%
Contains more Poly. FatPolyunsaturated fat +134.4%

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. Kidney beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.