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  6. Navy bean raw vs. Teff

Navy bean raw vs. Teff — In-Depth Nutrition Comparison

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How are Navy bean raw and Teff different?

  • Navy bean raw is higher in Folate, Vitamin B1, Copper, Vitamin B2, Magnesium, Vitamin B6, and Potassium, however, Teff is richer in Manganese.
  • Daily need coverage for Manganese from Teff is 107% higher.
  • Navy bean raw contains 7 times more Folate than Teff. While Navy bean raw contains 132µg of Folate, Teff contains only 18µg.

Beans, navy, mature seeds, sprouted, raw and Teff, cooked are the varieties used in this article.

Infographic

Navy bean 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.
Navy bean raw
Navy bean raw
4
:
6
Teff
Teff
Contains more Magnesium +102%
Contains more Potassium +186.9%
Contains more Copper +57.5%
Contains more Calcium +226.7%
Contains more Phosphorus +20%
Contains less Sodium -38.5%
Contains more Zinc +24.7%
Contains more Manganese +601%
Equal in Iron - 2.05
Navy bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 73% 73% 43% 28% 2% 25% 119% 54% 4%
Teff
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 77% 36% 52% 10% 2% 31% 76% 374% 0%
Contains more Magnesium +102%
Contains more Potassium +186.9%
Contains more Copper +57.5%
Contains more Calcium +226.7%
Contains more Phosphorus +20%
Contains less Sodium -38.5%
Contains more Zinc +24.7%
Contains more Manganese +601%
Equal in Iron - 2.05

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.
Navy bean raw
Navy bean raw
9
:
0
Teff
Teff
Contains more Vitamin A +100%
Contains more Vitamin B1 +113.1%
Contains more Vitamin B2 +551.5%
Contains more Vitamin B3 +34.2%
Contains more Vitamin B6 +96.9%
Contains more Folate +633.3%
Navy bean raw
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% 63% 98% 50% 23% 50% 45% 99% 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% 0% 0% 0% 46% 8% 18% 0% 23% 14% 0% 0%
Contains more Vitamin A +100%
Contains more Vitamin B1 +113.1%
Contains more Vitamin B2 +551.5%
Contains more Vitamin B3 +34.2%
Contains more Vitamin B6 +96.9%
Contains more Folate +633.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Navy bean raw
Navy bean raw
4
:
1
Teff
Teff
Contains more Protein +58.9%
Contains more Other +37.7%
Contains more Carbs +52.2%
Equal in Fats - 0.65
Equal in Water - 74.93
Navy bean raw
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
Teff
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 Protein +58.9%
Contains more Other +37.7%
Contains more Carbs +52.2%
Equal in Fats - 0.65
Equal in Water - 74.93

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Navy bean raw Teff
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Navy bean raw Teff Opinion
Net carbs 13.05g 17.06g Teff
Protein 6.15g 3.87g Navy bean raw
Fats 0.7g 0.65g Navy bean raw
Carbs 13.05g 19.86g Teff
Calories 67kcal 101kcal Teff
Fiber 2.8g Teff
Calcium 15mg 49mg Teff
Iron 1.93mg 2.05mg Teff
Magnesium 101mg 50mg Navy bean raw
Phosphorus 100mg 120mg Teff
Potassium 307mg 107mg Navy bean raw
Sodium 13mg 8mg Teff
Zinc 0.89mg 1.11mg Teff
Copper 0.356mg 0.226mg Navy bean raw
Manganese 0.408mg 2.86mg Teff
Selenium 0.6µg Navy bean raw
Vitamin A 4IU 2IU Navy bean raw
Vitamin C 18.8mg Navy bean raw
Vitamin B1 0.39mg 0.183mg Navy bean raw
Vitamin B2 0.215mg 0.033mg Navy bean raw
Vitamin B3 1.22mg 0.909mg Navy bean raw
Vitamin B5 0.825mg Navy bean raw
Vitamin B6 0.191mg 0.097mg Navy bean raw
Folate 132µg 18µg Navy bean raw
Tryptophan 0.064mg 0.041mg Navy bean raw
Threonine 0.258mg 0.149mg Navy bean raw
Isoleucine 0.273mg 0.146mg Navy bean raw
Leucine 0.442mg 0.311mg Navy bean raw
Lysine 0.35mg 0.109mg Navy bean raw
Methionine 0.064mg 0.125mg Teff
Phenylalanine 0.31mg 0.203mg Navy bean raw
Valine 0.316mg 0.2mg Navy bean raw
Histidine 0.172mg 0.088mg Navy bean raw
Saturated Fat 0.085g Teff
Monounsaturated Fat 0.052g Navy bean raw
Polyunsaturated fat 0.407g Navy bean raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Navy bean raw 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 indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
35%
Navy bean raw
9%
Teff
Minerals Daily Need Coverage Score
42%
Navy bean raw
67%
Teff

Comparison summary

Which food contains less Sodium?
Teff
Teff contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Teff
Teff is lower in Saturated Fat (difference - 0.085g)
Which food is cheaper?
Teff
Teff is cheaper (difference - $1.3)
Which food is lower in glycemic index?
Navy bean raw
Navy bean raw is lower in glycemic index (difference - 18)
Which food is richer in vitamins?
Navy bean raw
Navy bean raw is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.