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  6. Teff vs. Black turtle bean

Teff vs. Black turtle bean — In-Depth Nutrition Comparison

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How are teff and black turtle bean different?

  • Teff has more manganese, copper, iron, phosphorus, magnesium, vitamin B6, zinc, vitamin B3, vitamin B2, and vitamin B1 than black turtle bean.
  • Daily need coverage for manganese for teff is 388% higher.
  • Teff contains 6 times more vitamin B3 than black turtle bean. While teff contains 3.363mg of vitamin B3, black turtle bean contains only 0.527mg.

Teff, uncooked and Beans, black turtle, mature seeds, cooked, boiled, without salt are the varieties used in this article.

Infographic

Teff vs Black turtle 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 35% 17% 38% 107% 90% 21% 65% 0.39% 43% 6.5%
Contains more MagnesiumMagnesium +275.5%
Contains more CalciumCalcium +227.3%
Contains more IronIron +167.7%
Contains more CopperCopper +201.1%
Contains more ZincZinc +377.6%
Contains more PhosphorusPhosphorus +182.2%
Contains more ManganeseManganese +2725.7%
Contains more SeleniumSelenium +266.7%
Contains less SodiumSodium -75%
~equal in Potassium ~433mg

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
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 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% 17% 0% 56% 13% 9.9% 16% 18% 0% 8.3% 65% 18%
Contains more Vitamin B1Vitamin B1 +73.3%
Contains more Vitamin B2Vitamin B2 +382.1%
Contains more Vitamin B3Vitamin B3 +538.1%
Contains more Vitamin B5Vitamin B5 +262.3%
Contains more Vitamin B6Vitamin B6 +526%
Contains more Vitamin EVitamin E +987.5%
Contains more Vitamin KVitamin K +73.7%
Contains more CholineCholine +148.9%
~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 Black turtle bean DV% diff.
Manganese 9.24mg 0.327mg 388%
Iron 7.63mg 2.85mg 60%
Copper 0.81mg 0.269mg 60%
Phosphorus 429mg 152mg 40%
Magnesium 184mg 49mg 32%
Vitamin B6 0.482mg 0.077mg 31%
Zinc 3.63mg 0.76mg 26%
Folate 86µg 22%
Vitamin B3 3.363mg 0.527mg 18%
Vitamin B2 0.27mg 0.056mg 16%
Carbs 73.13g 24.35g 16%
Starch 36.56g 15%
Vitamin B5 0.942mg 0.26mg 14%
Vitamin B1 0.39mg 0.225mg 14%
Calcium 180mg 55mg 13%
Calories 367kcal 130kcal 12%
Protein 13.3g 8.18g 10%
Selenium 4.4µg 1.2µg 6%
Polyunsaturated fat 1.071g 0.149g 6%
Vitamin E 0.08mg 0.87mg 5%
Choline 13.1mg 32.6mg 4%
Fats 2.38g 0.35g 3%
Saturated fat 0.449g 0.089g 2%
Fructose 0.47g 1%
Monounsaturated fat 0.589g 0.03g 1%
Fiber 8g 8.3g 1%
Vitamin K 1.9µg 3.3µg 1%
Net carbs 65.13g 16.05g N/A
Potassium 427mg 433mg 0%
Sugar 1.84g 0.32g N/A
Sodium 12mg 3mg 0%
Tryptophan 0.139mg 0.097mg 0%
Threonine 0.51mg 0.344mg 0%
Isoleucine 0.501mg 0.361mg 0%
Leucine 1.068mg 0.653mg 0%
Lysine 0.376mg 0.562mg 0%
Methionine 0.428mg 0.123mg 0%
Phenylalanine 0.698mg 0.442mg 0%
Valine 0.686mg 0.428mg 0%
Histidine 0.301mg 0.228mg 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% 24% 66%
Protein: 8.18 g
Fats: 0.35 g
Carbs: 24.35 g
Water: 65.74 g
Other: 1.38 g
Contains more ProteinProtein +62.6%
Contains more FatsFats +580%
Contains more CarbsCarbs +200.3%
Contains more OtherOther +71.7%
Contains more WaterWater +645.4%

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
33% 11% 56%
Saturated fat: Sat. Fat 0.089 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.149 g
Contains more Mono. FatMonounsaturated fat +1863.3%
Contains more Poly. FatPolyunsaturated fat +618.8%
Contains less Sat. FatSaturated fat -80.2%

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. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175187/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.