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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 is richer in manganese, vitamin B6, zinc, vitamin B3, and vitamin B2, while black turtle bean is higher in vitamin B1, potassium, fiber, copper, and iron.
  • Teff covers your daily need for manganese, 358% more than black turtle bean.
  • Teff contains 2 times more vitamin B3 than black turtle bean. Teff contains 3.363mg of vitamin B3, while black turtle bean contains 1.955mg.

Teff, uncooked and Beans, black turtle, mature seeds, raw types were 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
5
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 114% 48% 132% 326% 333% 60% 189% 1.2% 130% 17%
Contains more MagnesiumMagnesium +15%
Contains more CalciumCalcium +12.5%
Contains more ZincZinc +65%
Contains more ManganeseManganese +824%
Contains more SeleniumSelenium +37.5%
Contains more PotassiumPotassium +251.3%
Contains more IronIron +14%
Contains more CopperCopper +23.5%
Contains less SodiumSodium -25%
~equal in Phosphorus ~440mg

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
4
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% 4.2% 0% 225% 45% 37% 54% 66% 0% 14% 333% 0%
Contains more Vitamin B2Vitamin B2 +39.9%
Contains more Vitamin B3Vitamin B3 +72%
Contains more Vitamin B6Vitamin B6 +68.5%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +162.5%
Contains more Vitamin B1Vitamin B1 +130.8%
Contains more Vitamin KVitamin K +194.7%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.899mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Teff Black turtle bean DV% diff.
Manganese 9.24mg 1mg 358%
Folate 444µg 111%
Vitamin B1 0.39mg 0.9mg 43%
Potassium 427mg 1500mg 32%
Fiber 8g 15.5g 30%
Copper 0.81mg 1mg 21%
Protein 13.3g 21.25g 16%
Vitamin B6 0.482mg 0.286mg 15%
Starch 36.56g 15%
Zinc 3.63mg 2.2mg 13%
Iron 7.63mg 8.7mg 13%
Vitamin B3 3.363mg 1.955mg 9%
Vitamin B2 0.27mg 0.193mg 6%
Magnesium 184mg 160mg 6%
Polyunsaturated fat 1.071g 0.387g 5%
Carbs 73.13g 63.25g 3%
Vitamin K 1.9µg 5.6µg 3%
Phosphorus 429mg 440mg 2%
Calcium 180mg 160mg 2%
Selenium 4.4µg 3.2µg 2%
Choline 13.1mg 2%
Fats 2.38g 0.9g 2%
Monounsaturated fat 0.589g 0.078g 1%
Saturated fat 0.449g 0.232g 1%
Fructose 0.47g 1%
Calories 367kcal 339kcal 1%
Vitamin B5 0.942mg 0.899mg 1%
Vitamin E 0.08mg 0.21mg 1%
Net carbs 65.13g 47.75g N/A
Sugar 1.84g 2.12g N/A
Sodium 12mg 9mg 0%
Tryptophan 0.139mg 0.252mg 0%
Threonine 0.51mg 0.894mg 0%
Isoleucine 0.501mg 0.938mg 0%
Leucine 1.068mg 1.697mg 0%
Lysine 0.376mg 1.459mg 0%
Methionine 0.428mg 0.32mg 0%
Phenylalanine 0.698mg 1.149mg 0%
Valine 0.686mg 1.112mg 0%
Histidine 0.301mg 0.592mg 0%
Omega-3 - ALA 0.135g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Teff
Teff
2
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
21% 63% 11% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 g
Contains more FatsFats +164.4%
Contains more CarbsCarbs +15.6%
Contains more ProteinProtein +59.8%
Contains more WaterWater +24.7%
Contains more OtherOther +51.9%

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 0.232 g
Monounsaturated fat: Mono. Fat 0.078 g
Polyunsaturated fat: Poly. Fat 0.387 g
Contains more Mono. FatMonounsaturated fat +655.1%
Contains more Poly. FatPolyunsaturated fat +176.7%
Contains less Sat. FatSaturated fat -48.3%

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/175186/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.