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Teff vs. Beans — In-Depth Nutrition Comparison

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Differences between teff and beans

  • Beans contain 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.
  • Beans contain 8 times less vitamin B3 than teff. Teff contains 3.363mg of vitamin B3, while beans contain 0.43mg.

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

Infographic

Teff vs Beans 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.
Teff
8
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%
Beans
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
Contains more MagnesiumMagnesium +475%
Contains more CalciumCalcium +260%
Contains more PotassiumPotassium +44.3%
Contains more IronIron +2531%
Contains more CopperCopper +293.2%
Contains more ZincZinc +159.3%
Contains more PhosphorusPhosphorus +312.5%
Contains more ManganeseManganese +∞%
Contains less SodiumSodium -91.7%
~equal in Selenium ~4.5µg

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
6
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%
Beans
5
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 10% 1.7% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
Contains more Vitamin B1Vitamin B1 +160%
Contains more Vitamin B2Vitamin B2 +350%
Contains more Vitamin B3Vitamin B3 +682.1%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +270.8%
Contains more Vitamin KVitamin K +137.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +87.5%
Contains more CholineCholine +135.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Teff Beans DV% diff.
Manganese 9.24mg 402%
Iron 7.63mg 0.29mg 92%
Copper 0.81mg 0.206mg 67%
Phosphorus 429mg 104mg 46%
Magnesium 184mg 32mg 36%
Vitamin B6 0.482mg 0.13mg 27%
Vitamin B1 0.39mg 0.15mg 20%
Zinc 3.63mg 1.4mg 20%
Vitamin B5 0.942mg 19%
Vitamin B3 3.363mg 0.43mg 18%
Carbs 73.13g 20.49g 18%
Protein 13.3g 4.8g 17%
Vitamin B2 0.27mg 0.06mg 16%
Starch 36.56g 15%
Calories 367kcal 105kcal 13%
Calcium 180mg 50mg 13%
Fiber 8g 5.5g 10%
Polyunsaturated fat 1.071g 0.172g 6%
Folate 24µg 6%
Potassium 427mg 296mg 4%
Vitamin C 3.1mg 3%
Choline 13.1mg 30.8mg 3%
Fats 2.38g 0.4g 3%
Saturated fat 0.449g 0.103g 2%
Fructose 0.47g 1%
Vitamin K 1.9µg 0.8µg 1%
Monounsaturated fat 0.589g 0.035g 1%
Vitamin A 0µg 5µg 1%
Net carbs 65.13g 14.99g N/A
Sugar 1.84g 7.78g N/A
Sodium 12mg 1mg 0%
Vitamin E 0.08mg 0.15mg 0%
Selenium 4.4µg 4.5µg 0%
Tryptophan 0.139mg 0%
Threonine 0.51mg 0%
Isoleucine 0.501mg 0%
Leucine 1.068mg 0%
Lysine 0.376mg 0%
Methionine 0.428mg 0%
Phenylalanine 0.698mg 0%
Valine 0.686mg 0%
Histidine 0.301mg 0%
Omega-3 - ALA 0.135g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Beans
1
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 ProteinProtein +177.1%
Contains more FatsFats +495%
Contains more CarbsCarbs +256.9%
Contains more OtherOther +38.6%
Contains more WaterWater +723.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
Beans
1
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
Contains more Mono. FatMonounsaturated fat +1582.9%
Contains more Poly. FatPolyunsaturated fat +522.7%
Contains less Sat. FatSaturated fat -77.1%

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. Beans - 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.