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  6. Teff vs. Adzuki bean

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 for 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Teff
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 37% 8.4% 47% 75% 99% 48% 72% 1% 75% 6.5%
Contains more MagnesiumMagnesium +253.8%
Contains more CalciumCalcium +542.9%
Contains more IronIron +281.5%
Contains more CopperCopper +171.8%
Contains more ZincZinc +105.1%
Contains more PhosphorusPhosphorus +155.4%
Contains more ManganeseManganese +1512.6%
Contains more SeleniumSelenium +266.7%
Contains more PotassiumPotassium +24.6%
Contains less SodiumSodium -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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Teff
Teff
8
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%
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% 0% 0% 29% 15% 13% 26% 22% 0% 0% 91% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +239.1%
Contains more Vitamin B2Vitamin B2 +321.9%
Contains more Vitamin B3Vitamin B3 +369%
Contains more Vitamin B5Vitamin B5 +119.1%
Contains more Vitamin B6Vitamin B6 +402.1%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Teff Adzuki bean DV% diff.
Manganese 9.24mg 0.573mg 377%
Iron 7.63mg 2mg 70%
Copper 0.81mg 0.298mg 57%
Phosphorus 429mg 168mg 37%
Magnesium 184mg 52mg 31%
Folate 121µg 30%
Vitamin B6 0.482mg 0.096mg 30%
Vitamin B1 0.39mg 0.115mg 23%
Vitamin B3 3.363mg 0.717mg 17%
Zinc 3.63mg 1.77mg 17%
Vitamin B2 0.27mg 0.064mg 16%
Carbs 73.13g 24.77g 16%
Calcium 180mg 28mg 15%
Starch 36.56g 15%
Protein 13.3g 7.52g 12%
Calories 367kcal 128kcal 12%
Vitamin B5 0.942mg 0.43mg 10%
Polyunsaturated fat 1.071g 0.021g 7%
Selenium 4.4µg 1.2µg 6%
Fats 2.38g 0.1g 4%
Fiber 8g 7.3g 3%
Potassium 427mg 532mg 3%
Saturated fat 0.449g 0.036g 2%
Vitamin K 1.9µg 2%
Choline 13.1mg 2%
Vitamin E 0.08mg 1%
Fructose 0.47g 1%
Monounsaturated fat 0.589g 0.009g 1%
Net carbs 65.13g 17.47g N/A
Sugar 1.84g N/A
Sodium 12mg 8mg 0%
Tryptophan 0.139mg 0.072mg 0%
Threonine 0.51mg 0.255mg 0%
Isoleucine 0.501mg 0.3mg 0%
Leucine 1.068mg 0.632mg 0%
Lysine 0.376mg 0.567mg 0%
Methionine 0.428mg 0.079mg 0%
Phenylalanine 0.698mg 0.398mg 0%
Valine 0.686mg 0.387mg 0%
Histidine 0.301mg 0.198mg 0%
Omega-3 - ALA 0.135g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Teff
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
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 ProteinProtein +76.9%
Contains more FatsFats +2280%
Contains more CarbsCarbs +195.2%
Contains more OtherOther +79.5%
Contains more WaterWater +651.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Teff
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
55% 14% 32%
Saturated fat: Sat. Fat 0.036 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.021 g
Contains more Mono. FatMonounsaturated fat +6444.4%
Contains more Poly. FatPolyunsaturated fat +5000%
Contains less Sat. FatSaturated fat -92%

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. 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.