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 for 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
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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 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% |
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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| 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
| 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.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Saturated fat |
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| Rich in vitamins |
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| Lower in Sodium | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Manganese | 9.24mg | 1.148mg | 352% |
| Folate | 525µg | 131% | |
| Selenium | 4.4µg | 27.9µg | 43% |
| Iron | 7.63mg | 5.07mg | 32% |
| Fiber | 8g | 15.5g | 30% |
| Potassium | 427mg | 1393mg | 28% |
| Vitamin B1 | 0.39mg | 0.713mg | 27% |
| Protein | 13.3g | 21.42g | 16% |
| Vitamin B3 | 3.363mg | 1.174mg | 14% |
| Zinc | 3.63mg | 2.28mg | 12% |
| Choline | 13.1mg | 66.2mg | 10% |
| Copper | 0.81mg | 0.893mg | 9% |
| Calcium | 180mg | 113mg | 7% |
| Vitamin C | 6.3mg | 7% | |
| Polyunsaturated fat | 1.071g | 0.407g | 4% |
| Carbs | 73.13g | 62.55g | 4% |
| Vitamin B2 | 0.27mg | 0.212mg | 4% |
| Vitamin K | 1.9µg | 5.6µg | 3% |
| Phosphorus | 429mg | 411mg | 3% |
| Vitamin B5 | 0.942mg | 0.785mg | 3% |
| Magnesium | 184mg | 176mg | 2% |
| Fats | 2.38g | 1.23g | 2% |
| Monounsaturated fat | 0.589g | 0.229g | 1% |
| Saturated fat | 0.449g | 0.235g | 1% |
| Fructose | 0.47g | 0g | 1% |
| Calories | 367kcal | 347kcal | 1% |
| Vitamin B6 | 0.482mg | 0.474mg | 1% |
| Vitamin E | 0.08mg | 0.21mg | 1% |
| Starch | 36.56g | 34.17g | 1% |
| Net carbs | 65.13g | 47.05g | N/A |
| Sugar | 1.84g | 2.11g | N/A |
| Sodium | 12mg | 12mg | 0% |
| Tryptophan | 0.139mg | 0.237mg | 0% |
| Threonine | 0.51mg | 0.81mg | 0% |
| Isoleucine | 0.501mg | 0.871mg | 0% |
| Leucine | 1.068mg | 1.558mg | 0% |
| Lysine | 0.376mg | 1.356mg | 0% |
| Methionine | 0.428mg | 0.259mg | 0% |
| Phenylalanine | 0.698mg | 1.095mg | 0% |
| Valine | 0.686mg | 0.998mg | 0% |
| Histidine | 0.301mg | 0.556mg | 0% |
| Omega-3 - ALA | 0.135g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
31%
67%
Minerals Daily Need Coverage Score
229%
131%
Comparison summary
Which food is lower in Cholesterol?
Teff is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Teff is lower in Sugar (difference - 0.27g)
Which food is lower in glycemic index?
Teff is lower in glycemic index (difference - 33)
Which food is cheaper?
Teff is cheaper (difference - $1.5)
Which food is richer in minerals?
Teff is relatively richer in minerals
Which food is lower in Saturated fat?
Bean raw is lower in Saturated fat (difference - 0.214g)
Which food is richer in vitamins?
Bean raw is relatively richer in vitamins
Which food contains less Sodium?
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The foods are relatively equal in Sodium (12 mg)