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

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How are navy bean raw and teff different?

  • Teff is higher than navy bean raw in manganese, iron, copper, phosphorus, zinc, vitamin B6, magnesium, calcium, vitamin B3, and selenium.
  • Teff covers your daily need for manganese, 384% more than navy bean raw.

Beans, navy, mature seeds, sprouted, raw and Teff, uncooked types were 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
Teff
9
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 MagnesiumMagnesium +82.2%
Contains more CalciumCalcium +1100%
Contains more PotassiumPotassium +39.1%
Contains more IronIron +295.3%
Contains more CopperCopper +127.5%
Contains more ZincZinc +307.9%
Contains more PhosphorusPhosphorus +329%
Contains more ManganeseManganese +2164.7%
Contains more SeleniumSelenium +633.3%
~equal in Sodium ~12mg

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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 0%
Teff
7
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 FolateFolate +∞%
Contains more Vitamin B2Vitamin B2 +25.6%
Contains more Vitamin B3Vitamin B3 +175.7%
Contains more Vitamin B5Vitamin B5 +14.2%
Contains more Vitamin B6Vitamin B6 +152.4%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~0.39mg
~equal in Vitamin B12 ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 WaterWater +797.4%
Contains more ProteinProtein +116.3%
Contains more FatsFats +240%
Contains more CarbsCarbs +460.4%
Contains more OtherOther +149.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 g
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 -81.1%
Contains more Mono. FatMonounsaturated fat +1032.7%
Contains more Poly. FatPolyunsaturated fat +163.1%

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 Cholesterol ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Saturated fat ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Navy bean raw Teff DV% diff.
Manganese 0.408mg 9.24mg 384%
Iron 1.93mg 7.63mg 71%
Copper 0.356mg 0.81mg 50%
Phosphorus 100mg 429mg 47%
Folate 132µg 33%
Fiber 8g 32%
Zinc 0.89mg 3.63mg 25%
Vitamin B6 0.191mg 0.482mg 22%
Vitamin C 18.8mg 21%
Carbs 13.05g 73.13g 20%
Magnesium 101mg 184mg 20%
Calcium 15mg 180mg 17%
Starch 36.56g 15%
Calories 67kcal 367kcal 15%
Protein 6.15g 13.3g 14%
Vitamin B3 1.22mg 3.363mg 13%
Selenium 0.6µg 4.4µg 7%
Polyunsaturated fat 0.407g 1.071g 4%
Vitamin B2 0.215mg 0.27mg 4%
Potassium 307mg 427mg 4%
Fats 0.7g 2.38g 3%
Choline 13.1mg 2%
Vitamin B5 0.825mg 0.942mg 2%
Vitamin K 1.9µg 2%
Saturated fat 0.085g 0.449g 2%
Fructose 0.47g 1%
Monounsaturated fat 0.052g 0.589g 1%
Vitamin E 0.08mg 1%
Net carbs 13.05g 65.13g N/A
Sugar 1.84g N/A
Sodium 13mg 12mg 0%
Vitamin B1 0.39mg 0.39mg 0%
Tryptophan 0.064mg 0.139mg 0%
Threonine 0.258mg 0.51mg 0%
Isoleucine 0.273mg 0.501mg 0%
Leucine 0.442mg 1.068mg 0%
Lysine 0.35mg 0.376mg 0%
Methionine 0.064mg 0.428mg 0%
Phenylalanine 0.31mg 0.698mg 0%
Valine 0.316mg 0.686mg 0%
Histidine 0.172mg 0.301mg 0%
Omega-3 - ALA 0.135g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Navy bean raw Teff
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
33%
Navy bean raw
31%
Teff
Minerals Daily Need Coverage Score
42%
Navy bean raw
229%
Teff

Comparison summary

Which food is lower in Cholesterol?
Teff
Teff is lower in Cholesterol (difference - 0mg)
Which food contains less Sodium?
Teff
Teff contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Teff
Teff is lower in glycemic index (difference - 39)
Which food is cheaper?
Teff
Teff is cheaper (difference - $1.3)
Which food is richer in minerals?
Teff
Teff is relatively richer in minerals
Which food is lower in Sugar?
Navy bean raw
Navy bean raw is lower in Sugar (difference - 1.84g)
Which food is lower in Saturated fat?
Navy bean raw
Navy bean raw is lower in Saturated fat (difference - 0.364g)
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

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/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.