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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 from 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Teff
Teff
6
:
2
Black turtle bean
Black turtle bean
Contains more Calcium +227.3%
Contains more Iron +167.7%
Contains more Magnesium +275.5%
Contains more Phosphorus +182.2%
Contains more Zinc +377.6%
Contains more Copper +201.1%
Contains less Sodium -75%
Equal in Potassium - 433
Teff
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 54% 287% 132% 184% 38% 2% 99% 270%
Black turtle bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 107% 35% 66% 39% 1% 21% 90%
Contains more Calcium +227.3%
Contains more Iron +167.7%
Contains more Magnesium +275.5%
Contains more Phosphorus +182.2%
Contains more Zinc +377.6%
Contains more Copper +201.1%
Contains less Sodium -75%
Equal in Potassium - 433

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
6
:
6
Black turtle bean
Black turtle bean
Contains more Vitamin A +50%
Contains more Vitamin B1 +73.3%
Contains more Vitamin B2 +382.1%
Contains more Vitamin B3 +538.1%
Contains more Vitamin B5 +262.3%
Contains more Vitamin B6 +526%
Contains more Vitamin E +987.5%
Contains more Vitamin K +73.7%
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%
Black turtle 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% 18% 0% 0% 57% 13% 10% 16% 18% 65% 0% 9%
Contains more Vitamin A +50%
Contains more Vitamin B1 +73.3%
Contains more Vitamin B2 +382.1%
Contains more Vitamin B3 +538.1%
Contains more Vitamin B5 +262.3%
Contains more Vitamin B6 +526%
Contains more Vitamin E +987.5%
Contains more Vitamin K +73.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Teff
Teff
4
:
1
Black turtle bean
Black turtle bean
Contains more Protein +62.6%
Contains more Fats +580%
Contains more Carbs +200.3%
Contains more Other +71.7%
Contains more Water +645.4%
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
Black turtle bean
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 Protein +62.6%
Contains more Fats +580%
Contains more Carbs +200.3%
Contains more Other +71.7%
Contains more Water +645.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Teff
Teff
2
:
1
Black turtle bean
Black turtle bean
Contains more Monounsaturated Fat +1863.3%
Contains more Polyunsaturated fat +618.8%
Contains less Saturated Fat -80.2%
Teff
21% 28% 51%
Saturated Fat: 0.449 g
Monounsaturated Fat: 0.589 g
Polyunsaturated fat: 1.071 g
Black turtle bean
33% 11% 56%
Saturated Fat: 0.089 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.149 g
Contains more Monounsaturated Fat +1863.3%
Contains more Polyunsaturated fat +618.8%
Contains less Saturated Fat -80.2%

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 Black turtle bean
Lower in Cholesterol ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Teff Black turtle bean Opinion
Net carbs 65.13g 16.05g Teff
Protein 13.3g 8.18g Teff
Fats 2.38g 0.35g Teff
Carbs 73.13g 24.35g Teff
Calories 367kcal 130kcal Teff
Starch 36.56g Teff
Fructose 0.47g Teff
Sugar 1.84g 0.32g Black turtle bean
Fiber 8g 8.3g Black turtle bean
Calcium 180mg 55mg Teff
Iron 7.63mg 2.85mg Teff
Magnesium 184mg 49mg Teff
Phosphorus 429mg 152mg Teff
Potassium 427mg 433mg Black turtle bean
Sodium 12mg 3mg Black turtle bean
Zinc 3.63mg 0.76mg Teff
Copper 0.81mg 0.269mg Teff
Vitamin A 9IU 6IU Teff
Vitamin E 0.08mg 0.87mg Black turtle bean
Vitamin B1 0.39mg 0.225mg Teff
Vitamin B2 0.27mg 0.056mg Teff
Vitamin B3 3.363mg 0.527mg Teff
Vitamin B5 0.942mg 0.26mg Teff
Vitamin B6 0.482mg 0.077mg Teff
Folate 86µg Black turtle bean
Vitamin K 1.9µg 3.3µg Black turtle bean
Tryptophan 0.139mg 0.097mg Teff
Threonine 0.51mg 0.344mg Teff
Isoleucine 0.501mg 0.361mg Teff
Leucine 1.068mg 0.653mg Teff
Lysine 0.376mg 0.562mg Black turtle bean
Methionine 0.428mg 0.123mg Teff
Phenylalanine 0.698mg 0.442mg Teff
Valine 0.686mg 0.428mg Teff
Histidine 0.301mg 0.228mg Teff
Saturated Fat 0.449g 0.089g Black turtle bean
Monounsaturated Fat 0.589g 0.03g Teff
Polyunsaturated fat 1.071g 0.149g Teff
Omega-3 - ALA 0.135g Teff

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Teff Black turtle 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
17%
Black turtle bean
Minerals Daily Need Coverage Score
133%
Teff
47%
Black turtle 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 - 20)
Which food is cheaper?
Teff
Teff is cheaper (difference - $1.6)
Which food is richer in minerals?
Teff
Teff is relatively richer in minerals
Which food is lower in Sugar?
Black turtle bean
Black turtle bean is lower in Sugar (difference - 1.52g)
Which food contains less Sodium?
Black turtle bean
Black turtle bean contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Black turtle bean
Black turtle bean is lower in Saturated Fat (difference - 0.36g)
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

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. 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.