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Teff vs Adzuki bean - In-Depth Nutrition Comparison

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The main differences between Teff and Adzuki bean

  • Adzuki bean contains less Manganese, Iron, Copper, Phosphorus, Magnesium, Vitamin B6, Vitamin B1, Zinc, Vitamin B3, and Vitamin B2 than Teff.
  • Daily need coverage for Manganese from Teff is 377% higher.
  • Adzuki bean has 5 times less Vitamin B6 than Teff. Teff has 0.482mg of Vitamin B6, while Adzuki bean has 0.096mg.

Food types used in this article are Teff, uncooked and Beans, adzuki, mature seeds, cooked, boiled, without salt.

Infographic

Teff vs Adzuki 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
6
:
2
Adzuki bean
Adzuki bean
Contains more Calcium +542.9%
Contains more Iron +281.5%
Contains more Magnesium +253.8%
Contains more Phosphorus +155.4%
Contains more Zinc +105.1%
Contains more Copper +171.8%
Contains more Potassium +24.6%
Contains less Sodium -33.3%
Teff
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 54% 287% 132% 184% 38% 2% 99% 270%
Adzuki bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 75% 38% 72% 47% 2% 49% 100%
Contains more Calcium +542.9%
Contains more Iron +281.5%
Contains more Magnesium +253.8%
Contains more Phosphorus +155.4%
Contains more Zinc +105.1%
Contains more Copper +171.8%
Contains more Potassium +24.6%
Contains less Sodium -33.3%

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
8
:
4
Adzuki bean
Adzuki bean
Contains more Vitamin A +50%
Contains more Vitamin B1 +239.1%
Contains more Vitamin B2 +321.9%
Contains more Vitamin B3 +369%
Contains more Vitamin B5 +119.1%
Contains more Vitamin B6 +402.1%
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%
Adzuki bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 0% 29% 15% 14% 26% 23% 91% 0% 0%
Contains more Vitamin A +50%
Contains more Vitamin B1 +239.1%
Contains more Vitamin B2 +321.9%
Contains more Vitamin B3 +369%
Contains more Vitamin B5 +119.1%
Contains more Vitamin B6 +402.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Teff
Teff
4
:
1
Adzuki bean
Adzuki bean
Contains more Protein +76.9%
Contains more Fats +2280%
Contains more Carbs +195.2%
Contains more Other +79.5%
Contains more Water +651.6%
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
Adzuki bean
8% 25% 66%
Protein: 7.52 g
Fats: 0.1 g
Carbs: 24.77 g
Water: 66.29 g
Other: 1.32 g
Contains more Protein +76.9%
Contains more Fats +2280%
Contains more Carbs +195.2%
Contains more Other +79.5%
Contains more Water +651.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Teff
Teff
2
:
1
Adzuki bean
Adzuki bean
Contains more Monounsaturated Fat +6444.4%
Contains more Polyunsaturated fat +5000%
Contains less Saturated Fat -92%
Teff
21% 28% 51%
Saturated Fat: 0.449 g
Monounsaturated Fat: 0.589 g
Polyunsaturated fat: 1.071 g
Adzuki bean
55% 14% 32%
Saturated Fat: 0.036 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.021 g
Contains more Monounsaturated Fat +6444.4%
Contains more Polyunsaturated fat +5000%
Contains less Saturated Fat -92%

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 Adzuki bean
Lower in Cholesterol ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok

All nutrients comparison - raw data values

Nutrient Teff Adzuki bean Opinion
Net carbs 65.13g 17.47g Teff
Protein 13.3g 7.52g Teff
Fats 2.38g 0.1g Teff
Carbs 73.13g 24.77g Teff
Calories 367kcal 128kcal Teff
Starch 36.56g Teff
Fructose 0.47g Teff
Sugar 1.84g Adzuki bean
Fiber 8g 7.3g Teff
Calcium 180mg 28mg Teff
Iron 7.63mg 2mg Teff
Magnesium 184mg 52mg Teff
Phosphorus 429mg 168mg Teff
Potassium 427mg 532mg Adzuki bean
Sodium 12mg 8mg Adzuki bean
Zinc 3.63mg 1.77mg Teff
Copper 0.81mg 0.298mg Teff
Vitamin A 9IU 6IU Teff
Vitamin E 0.08mg Teff
Vitamin B1 0.39mg 0.115mg Teff
Vitamin B2 0.27mg 0.064mg Teff
Vitamin B3 3.363mg 0.717mg Teff
Vitamin B5 0.942mg 0.43mg Teff
Vitamin B6 0.482mg 0.096mg Teff
Folate 121µg Adzuki bean
Vitamin K 1.9µg Teff
Tryptophan 0.139mg 0.072mg Teff
Threonine 0.51mg 0.255mg Teff
Isoleucine 0.501mg 0.3mg Teff
Leucine 1.068mg 0.632mg Teff
Lysine 0.376mg 0.567mg Adzuki bean
Methionine 0.428mg 0.079mg Teff
Phenylalanine 0.698mg 0.398mg Teff
Valine 0.686mg 0.387mg Teff
Histidine 0.301mg 0.198mg Teff
Saturated Fat 0.449g 0.036g Adzuki bean
Monounsaturated Fat 0.589g 0.009g Teff
Polyunsaturated fat 1.071g 0.021g Teff
Omega-3 - ALA 0.135g Teff

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Teff Adzuki 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
16%
Adzuki bean
Minerals Daily Need Coverage Score
133%
Teff
49%
Adzuki bean

Comparison summary

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 - 29)
Which food is cheaper?
Teff
Teff is cheaper (difference - $2)
Which food is richer in minerals?
Teff
Teff is relatively richer in minerals
Which food is richer in vitamins?
Teff
Teff is relatively richer in vitamins
Which food is lower in Sugar?
Adzuki bean
Adzuki bean is lower in Sugar (difference - 1.84g)
Which food contains less Sodium?
Adzuki bean
Adzuki bean contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Adzuki bean
Adzuki bean is lower in Saturated Fat (difference - 0.413g)

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. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173728/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.