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Kidney bean vs Teff - In-Depth Nutrition Comparison

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How are Kidney bean and Teff different?

  • Kidney bean 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 from Teff is 357% higher.
  • Kidney bean contains 10 times more Vitamin K than Teff. While Kidney bean 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 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
Kidney bean
Kidney bean
3
:
5
Teff
Teff
Contains more Potassium +229.3%
Contains more Copper +18.3%
Contains more Calcium +25.9%
Contains more Magnesium +31.4%
Contains less Sodium -50%
Contains more Zinc +30.1%
Equal in Iron - 7.63
Equal in Phosphorus - 429
Kidney bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 43% 308% 100% 175% 125% 4% 77% 320%
Teff
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 54% 287% 132% 184% 38% 2% 99% 270%
Contains more Potassium +229.3%
Contains more Copper +18.3%
Contains more Calcium +25.9%
Contains more Magnesium +31.4%
Contains less Sodium -50%
Contains more Zinc +30.1%
Equal in Iron - 7.63
Equal in Phosphorus - 429

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
Kidney bean
Kidney bean
7
:
5
Teff
Teff
Contains more Vitamin E +175%
Contains more Vitamin B1 +35.6%
Contains more Vitamin K +900%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +23.3%
Contains more Vitamin B3 +63.3%
Contains more Vitamin B5 +20.8%
Contains more Vitamin B6 +21.4%
Kidney bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 15% 133% 51% 39% 47% 92% 296% 0% 48%
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 +175%
Contains more Vitamin B1 +35.6%
Contains more Vitamin K +900%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +23.3%
Contains more Vitamin B3 +63.3%
Contains more Vitamin B5 +20.8%
Contains more Vitamin B6 +21.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kidney bean
Kidney bean
3
:
2
Teff
Teff
Contains more Protein +77.3%
Contains more Water +33.2%
Contains more Other +61.6%
Contains more Fats +186.7%
Contains more Carbs +21.9%
Kidney bean
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
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 +77.3%
Contains more Water +33.2%
Contains more Other +61.6%
Contains more Fats +186.7%
Contains more Carbs +21.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kidney bean
Kidney bean
1
:
2
Teff
Teff
Contains less Saturated Fat -73.3%
Contains more Monounsaturated Fat +820.3%
Contains more Polyunsaturated fat +134.4%
Kidney bean
19% 10% 71%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.457 g
Teff
21% 28% 51%
Saturated Fat: 0.449 g
Monounsaturated Fat: 0.589 g
Polyunsaturated fat: 1.071 g
Contains less Saturated Fat -73.3%
Contains more Monounsaturated Fat +820.3%
Contains more Polyunsaturated fat +134.4%

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

All nutrients comparison - raw data values

Nutrient Kidney bean Teff Opinion
Net carbs 35.11g 65.13g Teff
Protein 23.58g 13.3g Kidney bean
Fats 0.83g 2.38g Teff
Carbs 60.01g 73.13g Teff
Calories 333kcal 367kcal Teff
Starch 36.56g Teff
Fructose 0.47g Teff
Sugar 2.23g 1.84g Teff
Fiber 24.9g 8g Kidney bean
Calcium 143mg 180mg Teff
Iron 8.2mg 7.63mg Kidney bean
Magnesium 140mg 184mg Teff
Phosphorus 407mg 429mg Teff
Potassium 1406mg 427mg Kidney bean
Sodium 24mg 12mg Teff
Zinc 2.79mg 3.63mg Teff
Copper 0.958mg 0.81mg Kidney bean
Vitamin A 0IU 9IU Teff
Vitamin E 0.22mg 0.08mg Kidney bean
Vitamin C 4.5mg Kidney bean
Vitamin B1 0.529mg 0.39mg Kidney bean
Vitamin B2 0.219mg 0.27mg Teff
Vitamin B3 2.06mg 3.363mg Teff
Vitamin B5 0.78mg 0.942mg Teff
Vitamin B6 0.397mg 0.482mg Teff
Folate 394µg Kidney bean
Vitamin K 19µg 1.9µg Kidney bean
Tryptophan 0.279mg 0.139mg Kidney bean
Threonine 0.992mg 0.51mg Kidney bean
Isoleucine 1.041mg 0.501mg Kidney bean
Leucine 1.882mg 1.068mg Kidney bean
Lysine 1.618mg 0.376mg Kidney bean
Methionine 0.355mg 0.428mg Teff
Phenylalanine 1.275mg 0.698mg Kidney bean
Valine 1.233mg 0.686mg Kidney bean
Histidine 0.656mg 0.301mg Kidney bean
Saturated Fat 0.12g 0.449g Kidney bean
Monounsaturated Fat 0.064g 0.589g Teff
Polyunsaturated fat 0.457g 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
Kidney 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
60%
Kidney bean
33%
Teff
Minerals Daily Need Coverage Score
143%
Kidney bean
133%
Teff

Comparison summary

Which food is lower in Sugar?
Teff
Teff is lower in Sugar (difference - 0.39g)
Which food contains less Sodium?
Teff
Teff contains less Sodium (difference - 12mg)
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 - 22)
Which food is cheaper?
Teff
Teff is cheaper (difference - $1.2)
Which food is lower in Saturated Fat?
Kidney bean
Kidney bean is lower in Saturated Fat (difference - 0.329g)
Which food is richer in minerals?
?
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.
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. Kidney bean - 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.