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Navy beans vs. Teff — In-Depth Nutrition Comparison

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Differences between Navy beans and Teff

  • Navy beans has more Fiber, Folate, and Potassium, while Teff has more Manganese.
  • Teff's daily need coverage for Manganese is 101% higher.
  • Teff contains 8 times less Folate than Navy beans. Navy beans contains 140µg of Folate, while Teff contains 18µg.

The food types used in this comparison are Beans, navy, mature seeds, cooked, boiled, without salt and Teff, cooked.

Infographic

Navy beans 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.
Contains more Calcium +40.8%
Contains more Iron +15.1%
Contains more Phosphorus +20%
Contains more Potassium +263.6%
Contains less Sodium -100%
Contains more Manganese +442.7%
Equal in Magnesium - 50
Equal in Zinc - 1.11
Equal in Copper - 0.226
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 21% 89% 38% 62% 35% 0% 29% 70% 69% 16%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 77% 36% 52% 10% 2% 31% 76% 374% 0%
Contains more Calcium +40.8%
Contains more Iron +15.1%
Contains more Phosphorus +20%
Contains more Potassium +263.6%
Contains less Sodium -100%
Contains more Manganese +442.7%
Equal in Magnesium - 50
Equal in Zinc - 1.11
Equal in Copper - 0.226

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.
:
2
Teff
Contains more Vitamin B1 +29.5%
Contains more Vitamin B2 +100%
Contains more Vitamin B6 +42.3%
Contains more Folate +677.8%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +40.1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 3% 60% 16% 13% 16% 32% 105% 0% 2%
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 B1 +29.5%
Contains more Vitamin B2 +100%
Contains more Vitamin B6 +42.3%
Contains more Folate +677.8%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +40.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +112.7%
Contains more Carbs +31.2%
Contains more Other +87%
Contains more Water +17.4%
Equal in Fats - 0.65
8% 26% 64%
Protein: 8.23 g
Fats: 0.62 g
Carbs: 26.05 g
Water: 63.81 g
Other: 1.29 g
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 +112.7%
Contains more Carbs +31.2%
Contains more Other +87%
Contains more Water +17.4%
Equal in Fats - 0.65

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Navy beans Teff Opinion
Net carbs 15.55g 17.06g Teff
Protein 8.23g 3.87g Navy beans
Fats 0.62g 0.65g Teff
Carbs 26.05g 19.86g Navy beans
Calories 140kcal 101kcal Navy beans
Starch 15.4g Navy beans
Sugar 0.37g Teff
Fiber 10.5g 2.8g Navy beans
Calcium 69mg 49mg Navy beans
Iron 2.36mg 2.05mg Navy beans
Magnesium 53mg 50mg Navy beans
Phosphorus 144mg 120mg Navy beans
Potassium 389mg 107mg Navy beans
Sodium 0mg 8mg Navy beans
Zinc 1.03mg 1.11mg Teff
Copper 0.21mg 0.226mg Teff
Manganese 0.527mg 2.86mg Teff
Selenium 2.9µg Navy beans
Vitamin A 0IU 2IU Teff
Vitamin E 0.01mg Navy beans
Vitamin C 0.9mg Navy beans
Vitamin B1 0.237mg 0.183mg Navy beans
Vitamin B2 0.066mg 0.033mg Navy beans
Vitamin B3 0.649mg 0.909mg Teff
Vitamin B5 0.266mg Navy beans
Vitamin B6 0.138mg 0.097mg Navy beans
Folate 140µg 18µg Navy beans
Vitamin K 0.6µg Navy beans
Tryptophan 0.1mg 0.041mg Navy beans
Threonine 0.289mg 0.149mg Navy beans
Isoleucine 0.387mg 0.146mg Navy beans
Leucine 0.7mg 0.311mg Navy beans
Lysine 0.52mg 0.109mg Navy beans
Methionine 0.111mg 0.125mg Teff
Phenylalanine 0.471mg 0.203mg Navy beans
Valine 0.504mg 0.2mg Navy beans
Histidine 0.206mg 0.088mg Navy beans
Saturated Fat 0.098g Teff
Monounsaturated Fat 0.142g Navy beans
Polyunsaturated fat 0.49g Navy beans
Omega-3 - ALA 0.177g Navy beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Navy beans Teff
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
20%
Navy beans
9%
Teff
Minerals Daily Need Coverage Score
43%
Navy beans
67%
Teff

Comparison summary

Which food is lower in Sugar?
Teff
Teff is lower in Sugar (difference - 0.37g)
Which food is lower in Saturated Fat?
Teff
Teff is lower in Saturated Fat (difference - 0.098g)
Which food is cheaper?
Teff
Teff is cheaper (difference - $1.3)
Which food contains less Sodium?
Navy beans
Navy beans contains less Sodium (difference - 8mg)
Which food is lower in Cholesterol?
Navy beans
Navy beans is lower in Cholesterol (difference - 0mg)
Which food is lower in glycemic index?
Navy beans
Navy beans is lower in glycemic index (difference - 18)
Which food is richer in vitamins?
Navy beans
Navy beans is relatively richer in vitamins
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 beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173746/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.