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Refried beans vs. Teff — In-Depth Nutrition Comparison

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What are the main differences between Refried beans and Teff?

  • Refried beans are richer in Potassium, yet Teff is richer in Manganese, Copper, Vitamin B1, and Iron.
  • Teff's daily need coverage for Manganese is 112% higher.
  • Refried beans have 46 times more Sodium than Teff. Refried beans have 370mg of Sodium, while Teff has 8mg.

We used Refried beans, canned, traditional style (includes USDA commodity) and Teff, cooked types in this comparison.

Infographic

Refried beans vs Teff infographic
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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 Potassium +198.1%
Contains more Calcium +69%
Contains more Iron +42.4%
Contains more Magnesium +42.9%
Contains more Phosphorus +30.4%
Contains less Sodium -97.8%
Contains more Zinc +91.4%
Contains more Copper +75.2%
Contains more Manganese +889.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 54% 25% 40% 29% 49% 16% 43% 38% 32%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 77% 36% 52% 10% 2% 31% 76% 374% 0%
Contains more Potassium +198.1%
Contains more Calcium +69%
Contains more Iron +42.4%
Contains more Magnesium +42.9%
Contains more Phosphorus +30.4%
Contains less Sodium -97.8%
Contains more Zinc +91.4%
Contains more Copper +75.2%
Contains more Manganese +889.6%

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.
:
4
Teff
Contains more Vitamin B2 +139.4%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +140.8%
Contains more Vitamin B3 +147.7%
Contains more Folate +63.6%
Equal in Vitamin B6 - 0.097
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 20% 19% 19% 7% 12% 24% 9% 0% 6%
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 B2 +139.4%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +140.8%
Contains more Vitamin B3 +147.7%
Contains more Folate +63.6%
Equal in Vitamin B6 - 0.097

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +28.7%
Contains more Fats +209.2%
Contains more Other +147.8%
Contains more Carbs +46.6%
Equal in Water - 74.93
5% 2% 14% 78% 2%
Protein: 4.98 g
Fats: 2.01 g
Carbs: 13.55 g
Water: 77.75 g
Other: 1.71 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 +28.7%
Contains more Fats +209.2%
Contains more Other +147.8%
Contains more Carbs +46.6%
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.
Refried beans Teff
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Refried beans Teff Opinion
Net carbs 9.85g 17.06g Teff
Protein 4.98g 3.87g Refried beans
Fats 2.01g 0.65g Refried beans
Carbs 13.55g 19.86g Teff
Calories 90kcal 101kcal Teff
Starch 7.43g Refried beans
Sugar 0.54g Teff
Fiber 3.7g 2.8g Refried beans
Calcium 29mg 49mg Teff
Iron 1.44mg 2.05mg Teff
Magnesium 35mg 50mg Teff
Phosphorus 92mg 120mg Teff
Potassium 319mg 107mg Refried beans
Sodium 370mg 8mg Teff
Zinc 0.58mg 1.11mg Teff
Copper 0.129mg 0.226mg Teff
Manganese 0.289mg 2.86mg Teff
Selenium 5.8µg Refried beans
Vitamin A 0IU 2IU Teff
Vitamin E 0.09mg Refried beans
Vitamin C 6mg Refried beans
Vitamin B1 0.076mg 0.183mg Teff
Vitamin B2 0.079mg 0.033mg Refried beans
Vitamin B3 0.367mg 0.909mg Teff
Vitamin B5 0.189mg Refried beans
Vitamin B6 0.103mg 0.097mg Refried beans
Folate 11µg 18µg Teff
Vitamin K 2.1µg Refried beans
Tryptophan 0.065mg 0.041mg Refried beans
Threonine 0.231mg 0.149mg Refried beans
Isoleucine 0.242mg 0.146mg Refried beans
Leucine 0.438mg 0.311mg Refried beans
Lysine 0.377mg 0.109mg Refried beans
Methionine 0.083mg 0.125mg Teff
Phenylalanine 0.297mg 0.203mg Refried beans
Valine 0.287mg 0.2mg Refried beans
Histidine 153mg 0.088mg Refried beans
Trans Fat 0.016g Teff
Saturated Fat 0.631g Teff
Monounsaturated Fat 0.601g Refried beans
Polyunsaturated fat 0.543g Refried beans
Omega-6 - Eicosadienoic acid 0.008g Refried beans
Omega-6 - Linoleic acid 0.36g Refried beans
Omega-3 - ALA 0.169g Refried beans
Omega-3 - Eicosatrienoic acid 0.001g Refried beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Refried 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
10%
Refried beans
9%
Teff
Minerals Daily Need Coverage Score
33%
Refried beans
67%
Teff

Comparison summary

Which food is lower in Sugar?
Teff
Teff is lower in Sugar (difference - 0.54g)
Which food contains less Sodium?
Teff
Teff contains less Sodium (difference - 362mg)
Which food is lower in Saturated Fat?
Teff
Teff is lower in Saturated Fat (difference - 0.631g)
Which food is richer in minerals?
Teff
Teff is relatively richer in minerals
Which food is lower in glycemic index?
Refried beans
Refried beans is lower in glycemic index (difference - 19)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/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.