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Teff vs Bean - In-Depth Nutrition Comparison

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The main differences between Teff and Bean

  • Teff has more Manganese, Iron, Vitamin B3, and Zinc, however Bean has more Selenium, Fiber, Potassium, Vitamin B1, Choline, and Copper.
  • Daily need coverage for Manganese from Teff is 352% higher.
  • Bean has 3 times less Vitamin B3 than Teff. Teff has 3.363mg of Vitamin B3, while Bean has 1.174mg.

Food types used in this article are Teff, uncooked and Beans, pinto, mature seeds, raw.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Teff
Teff
5
:
2
Bean
Bean
Contains more Calcium +59.3%
Contains more Iron +50.5%
Contains more Zinc +59.2%
Contains more Potassium +226.2%
Contains more Copper +10.2%
Equal in Magnesium - 176
Equal in Phosphorus - 411
Equal in Sodium - 12
Teff
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 54% 287% 132% 184% 38% 2% 99% 270%
Bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 34% 191% 126% 177% 123% 2% 63% 298%
Contains more Calcium +59.3%
Contains more Iron +50.5%
Contains more Zinc +59.2%
Contains more Potassium +226.2%
Contains more Copper +10.2%
Equal in Magnesium - 176
Equal in Phosphorus - 411
Equal in Sodium - 12

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Teff
Teff
5
:
7
Bean
Bean
Contains more Vitamin A +∞%
Contains more Vitamin B2 +27.4%
Contains more Vitamin B3 +186.5%
Contains more Vitamin B5 +20%
Contains more Vitamin E +162.5%
Contains more Vitamin B1 +82.8%
Contains more Vitamin K +194.7%
Equal in Vitamin B6 - 0.474
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 0% 5% 0% 21% 179% 49% 23% 48% 110% 394% 0% 14%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +27.4%
Contains more Vitamin B3 +186.5%
Contains more Vitamin B5 +20%
Contains more Vitamin E +162.5%
Contains more Vitamin B1 +82.8%
Contains more Vitamin K +194.7%
Equal in Vitamin B6 - 0.474

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Teff
Teff
2
:
3
Bean
Bean
Contains more Fats +93.5%
Contains more Carbs +16.9%
Contains more Protein +61.1%
Contains more Water +28.5%
Contains more Other +46.4%
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
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
Contains more Fats +93.5%
Contains more Carbs +16.9%
Contains more Protein +61.1%
Contains more Water +28.5%
Contains more Other +46.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Teff
Teff
2
:
1
Bean
Bean
Contains more Monounsaturated Fat +157.2%
Contains more Polyunsaturated fat +163.1%
Contains less Saturated Fat -47.7%
Teff
21% 28% 51%
Saturated Fat: 0.449 g
Monounsaturated Fat: 0.589 g
Polyunsaturated fat: 1.071 g
Bean
27% 26% 47%
Saturated Fat: 0.235 g
Monounsaturated Fat: 0.229 g
Polyunsaturated fat: 0.407 g
Contains more Monounsaturated Fat +157.2%
Contains more Polyunsaturated fat +163.1%
Contains less Saturated Fat -47.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Teff
Teff
4
:
1
Bean
Bean
Contains more Glucose +461.5%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Sucrose +219.4%
Equal in Starch - 34.17
Teff
95% 2%
Starch: 36.56 g
Sucrose: 0.62 g
Glucose: 0.73 g
Fructose: 0.47 g
Lactose: 0 g
Maltose: 0.01 g
Galactose: 0 g
Bean
94% 5%
Starch: 34.17 g
Sucrose: 1.98 g
Glucose: 0.13 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Glucose +461.5%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Sucrose +219.4%
Equal in Starch - 34.17

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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 Saturated Fat ok
Lower in Sodium Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Teff Bean Opinion
Net carbs 65.13g 47.05g Teff
Protein 13.3g 21.42g Bean
Fats 2.38g 1.23g Teff
Carbs 73.13g 62.55g Teff
Calories 367kcal 347kcal Teff
Starch 36.56g 34.17g Teff
Fructose 0.47g 0g Teff
Sugar 1.84g 2.11g Teff
Fiber 8g 15.5g Bean
Calcium 180mg 113mg Teff
Iron 7.63mg 5.07mg Teff
Magnesium 184mg 176mg Teff
Phosphorus 429mg 411mg Teff
Potassium 427mg 1393mg Bean
Sodium 12mg 12mg
Zinc 3.63mg 2.28mg Teff
Copper 0.81mg 0.893mg Bean
Vitamin A 9IU 0IU Teff
Vitamin E 0.08mg 0.21mg Bean
Vitamin C 6.3mg Bean
Vitamin B1 0.39mg 0.713mg Bean
Vitamin B2 0.27mg 0.212mg Teff
Vitamin B3 3.363mg 1.174mg Teff
Vitamin B5 0.942mg 0.785mg Teff
Vitamin B6 0.482mg 0.474mg Teff
Folate 525µg Bean
Vitamin K 1.9µg 5.6µg Bean
Tryptophan 0.139mg 0.237mg Bean
Threonine 0.51mg 0.81mg Bean
Isoleucine 0.501mg 0.871mg Bean
Leucine 1.068mg 1.558mg Bean
Lysine 0.376mg 1.356mg Bean
Methionine 0.428mg 0.259mg Teff
Phenylalanine 0.698mg 1.095mg Bean
Valine 0.686mg 0.998mg Bean
Histidine 0.301mg 0.556mg Bean
Saturated Fat 0.449g 0.235g Bean
Monounsaturated Fat 0.589g 0.229g Teff
Polyunsaturated fat 1.071g 0.407g 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 show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
33%
Teff
70%
Bean
Minerals Daily Need Coverage Score
133%
Teff
126%
Bean

Comparison summary

Which food is lower in Sugar?
Teff
Teff is lower in Sugar (difference - 0.27g)
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 is lower in Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 0.214g)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (12 mg)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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/175199/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.