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  6. Teff vs. Bean

Teff vs. Bean — In-Depth Nutrition Comparison

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Differences between Teff and Bean

  • Bean contains less Iron, Copper, Phosphorus, Magnesium, Vitamin B6, Zinc, Vitamin B1, Vitamin B3, Vitamin B2, and Calcium than Teff.
  • Teff's daily need coverage for Iron is 92% higher.
  • Bean contains 8 times less Vitamin B3 than Teff. Teff contains 3.363mg of Vitamin B3, while Bean contains 0.43mg.

The food types used in this comparison are Teff, uncooked and Beans, baked, canned, no salt added.

Infographic

Teff vs Bean 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.
Teff
Teff
8
:
2
Bean
Bean
Contains more Calcium +260%
Contains more Iron +2531%
Contains more Magnesium +475%
Contains more Phosphorus +312.5%
Contains more Potassium +44.3%
Contains more Zinc +159.3%
Contains more Copper +293.2%
Contains less Sodium -91.7%
Equal in Selenium - 4.5
Teff
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 54% 287% 132% 184% 38% 2% 99% 270% 1206% 24%
Bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 11% 23% 45% 27% 1% 39% 69% 0% 25%
Contains more Calcium +260%
Contains more Iron +2531%
Contains more Magnesium +475%
Contains more Phosphorus +312.5%
Contains more Potassium +44.3%
Contains more Zinc +159.3%
Contains more Copper +293.2%
Contains less Sodium -91.7%
Equal in Selenium - 4.5

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.
Teff
Teff
6
:
6
Bean
Bean
Contains more Vitamin B1 +160%
Contains more Vitamin B2 +350%
Contains more Vitamin B3 +682.1%
Contains more Vitamin B6 +270.8%
Contains more Vitamin K +137.5%
Contains more Vitamin A +1077.8%
Contains more Vitamin E +87.5%
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%
Bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 3% 0% 11% 38% 14% 9% 0% 30% 18% 0% 2%
Contains more Vitamin B1 +160%
Contains more Vitamin B2 +350%
Contains more Vitamin B3 +682.1%
Contains more Vitamin B6 +270.8%
Contains more Vitamin K +137.5%
Contains more Vitamin A +1077.8%
Contains more Vitamin E +87.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Teff
Teff
4
:
1
Bean
Bean
Contains more Protein +177.1%
Contains more Fats +495%
Contains more Carbs +256.9%
Contains more Other +38.6%
Contains more Water +723.1%
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
Bean
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Contains more Protein +177.1%
Contains more Fats +495%
Contains more Carbs +256.9%
Contains more Other +38.6%
Contains more Water +723.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Teff
Teff
2
:
1
Bean
Bean
Contains more Monounsaturated Fat +1582.9%
Contains more Polyunsaturated fat +522.7%
Contains less Saturated Fat -77.1%
Teff
21% 28% 51%
Saturated Fat: 0.449 g
Monounsaturated Fat: 0.589 g
Polyunsaturated fat: 1.071 g
Bean
33% 11% 55%
Saturated Fat: 0.103 g
Monounsaturated Fat: 0.035 g
Polyunsaturated fat: 0.172 g
Contains more Monounsaturated Fat +1582.9%
Contains more Polyunsaturated fat +522.7%
Contains less Saturated Fat -77.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Teff Bean Opinion
Net carbs 65.13g 14.99g Teff
Protein 13.3g 4.8g Teff
Fats 2.38g 0.4g Teff
Carbs 73.13g 20.49g Teff
Calories 367kcal 105kcal Teff
Starch 36.56g Teff
Fructose 0.47g Teff
Sugar 1.84g 7.78g Teff
Fiber 8g 5.5g Teff
Calcium 180mg 50mg Teff
Iron 7.63mg 0.29mg Teff
Magnesium 184mg 32mg Teff
Phosphorus 429mg 104mg Teff
Potassium 427mg 296mg Teff
Sodium 12mg 1mg Bean
Zinc 3.63mg 1.4mg Teff
Copper 0.81mg 0.206mg Teff
Manganese 9.24mg Teff
Selenium 4.4µg 4.5µg Bean
Vitamin A 9IU 106IU Bean
Vitamin A RAE 0µg 5µg Bean
Vitamin E 0.08mg 0.15mg Bean
Vitamin C 3.1mg Bean
Vitamin B1 0.39mg 0.15mg Teff
Vitamin B2 0.27mg 0.06mg Teff
Vitamin B3 3.363mg 0.43mg Teff
Vitamin B5 0.942mg Teff
Vitamin B6 0.482mg 0.13mg Teff
Folate 24µg Bean
Vitamin K 1.9µg 0.8µg Teff
Tryptophan 0.139mg Teff
Threonine 0.51mg Teff
Isoleucine 0.501mg Teff
Leucine 1.068mg Teff
Lysine 0.376mg Teff
Methionine 0.428mg Teff
Phenylalanine 0.698mg Teff
Valine 0.686mg Teff
Histidine 0.301mg Teff
Saturated Fat 0.449g 0.103g Bean
Monounsaturated Fat 0.589g 0.035g Teff
Polyunsaturated fat 1.071g 0.172g Teff
Omega-3 - ALA 0.135g Teff

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Teff Bean
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
33%
Teff
11%
Bean
Minerals Daily Need Coverage Score
229%
Teff
25%
Bean

Comparison summary

Which food is lower in Sugar?
Teff
Teff is lower in Sugar (difference - 5.94g)
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 - 33)
Which food is cheaper?
Teff
Teff is cheaper (difference - $1.5)
Which food is richer in minerals?
Teff
Teff is relatively richer in minerals
Which food contains less Sodium?
Bean
Bean contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 0.346g)
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. Teff - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169747/nutrients
  2. Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.