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Teff vs. Bean raw — In-Depth Nutrition Comparison

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The main differences between Teff and Bean raw

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

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

Infographic

Teff vs Bean raw 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
4
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Contains more CalciumCalcium +59.3%
Contains more IronIron +50.5%
Contains more ZincZinc +59.2%
Contains more ManganeseManganese +704.9%
Contains more PotassiumPotassium +226.2%
Contains more CopperCopper +10.2%
Contains more SeleniumSelenium +534.1%
~equal in Magnesium ~176mg
~equal in Phosphorus ~411mg
~equal in Sodium ~12mg

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
4
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% 0.54% 1.6% 0% 98% 62% 63% 57% 111% 0% 4.8% 0% 7.1%
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 21% 0% 4.2% 0% 178% 49% 22% 47% 109% 0% 14% 394% 36%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +27.4%
Contains more Vitamin B3Vitamin B3 +186.5%
Contains more Vitamin B5Vitamin B5 +20%
Contains more Vitamin EVitamin E +162.5%
Contains more Vitamin B1Vitamin B1 +82.8%
Contains more Vitamin KVitamin K +194.7%
Contains more CholineCholine +405.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.474mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Teff
2
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
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 FatsFats +93.5%
Contains more CarbsCarbs +16.9%
Contains more ProteinProtein +61.1%
Contains more WaterWater +28.5%
Contains more OtherOther +46.4%

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
27% 26% 47%
Saturated Fat: Sat. Fat 0.235 g
Monounsaturated Fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains more Mono. FatMonounsaturated Fat +157.2%
Contains more Poly. FatPolyunsaturated fat +163.1%
Contains less Sat. FatSaturated Fat -47.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Teff
4
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
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 GlucoseGlucose +461.5%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
Contains more SucroseSucrose +219.4%
~equal in Starch ~34.17g
~equal in Lactose ~0g
~equal in Galactose ~0g

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 raw
Lower in Cholesterol ok
Lower in Sugar 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 raw Opinion
Calories 367kcal 347kcal Teff
Protein 13.3g 21.42g Bean raw
Fats 2.38g 1.23g Teff
Vitamin C 6.3mg Bean raw
Net carbs 65.13g 47.05g Teff
Carbs 73.13g 62.55g Teff
Magnesium 184mg 176mg Teff
Calcium 180mg 113mg Teff
Potassium 427mg 1393mg Bean raw
Iron 7.63mg 5.07mg Teff
Sugar 1.84g 2.11g Teff
Fiber 8g 15.5g Bean raw
Copper 0.81mg 0.893mg Bean raw
Zinc 3.63mg 2.28mg Teff
Starch 36.56g 34.17g Teff
Phosphorus 429mg 411mg Teff
Sodium 12mg 12mg
Vitamin A 9IU 0IU Teff
Vitamin E 0.08mg 0.21mg Bean raw
Manganese 9.24mg 1.148mg Teff
Selenium 4.4µg 27.9µg Bean raw
Vitamin B1 0.39mg 0.713mg Bean raw
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
Vitamin K 1.9µg 5.6µg Bean raw
Folate 525µg Bean raw
Choline 13.1mg 66.2mg Bean raw
Saturated Fat 0.449g 0.235g Bean raw
Monounsaturated Fat 0.589g 0.229g Teff
Polyunsaturated fat 1.071g 0.407g Teff
Tryptophan 0.139mg 0.237mg Bean raw
Threonine 0.51mg 0.81mg Bean raw
Isoleucine 0.501mg 0.871mg Bean raw
Leucine 1.068mg 1.558mg Bean raw
Lysine 0.376mg 1.356mg Bean raw
Methionine 0.428mg 0.259mg Teff
Phenylalanine 0.698mg 1.095mg Bean raw
Valine 0.686mg 0.998mg Bean raw
Histidine 0.301mg 0.556mg Bean raw
Fructose 0.47g 0g 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 raw
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
31%
Teff
67%
Bean raw
Minerals Daily Need Coverage Score
229%
Teff
131%
Bean raw

Comparison summary

Which food is lower in Cholesterol?
Teff
Teff is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Teff
Teff is lower in Sugar (difference - 0.27g)
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 raw
Bean raw 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

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 raw - 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.