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Teff vs Cranberry bean - In-Depth Nutrition Comparison

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Differences between Teff and Cranberry bean

  • Teff has more Manganese, Iron, Vitamin B6, Vitamin B3, Phosphorus, and Magnesium, while Cranberry bean has more Fiber, Vitamin B1, Potassium, and Selenium.
  • Teff's daily need coverage for Manganese is 362% higher.
  • Cranberry bean contains 2 times less Vitamin B3 than Teff. Teff contains 3.363mg of Vitamin B3, while Cranberry bean contains 1.455mg.

The food types used in this comparison are Teff, uncooked and Beans, cranberry (roman), mature seeds, raw.

Infographic

Teff vs Cranberry 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
5
:
2
Cranberry bean
Cranberry bean
Contains more Calcium +41.7%
Contains more Iron +52.6%
Contains more Magnesium +17.9%
Contains more Phosphorus +15.3%
Contains more Potassium +211.9%
Contains less Sodium -50%
Equal in Zinc - 3.63
Equal in Copper - 0.794
Teff
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 54% 287% 132% 184% 38% 2% 99% 270%
Cranberry bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 39% 188% 112% 160% 118% 1% 99% 265%
Contains more Calcium +41.7%
Contains more Iron +52.6%
Contains more Magnesium +17.9%
Contains more Phosphorus +15.3%
Contains more Potassium +211.9%
Contains less Sodium -50%
Equal in Zinc - 3.63
Equal in Copper - 0.794

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
7
:
5
Cranberry bean
Cranberry bean
Contains more Vitamin A +350%
Contains more Vitamin B2 +26.8%
Contains more Vitamin B3 +131.1%
Contains more Vitamin B5 +25.9%
Contains more Vitamin B6 +56%
Contains more Vitamin B1 +91.5%
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%
Cranberry 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% 187% 50% 28% 45% 72% 453% 0% 0%
Contains more Vitamin A +350%
Contains more Vitamin B2 +26.8%
Contains more Vitamin B3 +131.1%
Contains more Vitamin B5 +25.9%
Contains more Vitamin B6 +56%
Contains more Vitamin B1 +91.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Teff
Teff
2
:
3
Cranberry bean
Cranberry bean
Contains more Fats +93.5%
Contains more Carbs +21.8%
Contains more Protein +73.2%
Contains more Water +40.5%
Contains more Other +39.2%
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
Cranberry bean
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 g
Contains more Fats +93.5%
Contains more Carbs +21.8%
Contains more Protein +73.2%
Contains more Water +40.5%
Contains more Other +39.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Teff
Teff
2
:
1
Cranberry bean
Cranberry bean
Contains more Monounsaturated Fat +455.7%
Contains more Polyunsaturated fat +103.2%
Contains less Saturated Fat -29.6%
Teff
21% 28% 51%
Saturated Fat: 0.449 g
Monounsaturated Fat: 0.589 g
Polyunsaturated fat: 1.071 g
Cranberry bean
33% 11% 56%
Saturated Fat: 0.316 g
Monounsaturated Fat: 0.106 g
Polyunsaturated fat: 0.527 g
Contains more Monounsaturated Fat +455.7%
Contains more Polyunsaturated fat +103.2%
Contains less Saturated Fat -29.6%

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 Cranberry 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 Cranberry bean Opinion
Net carbs 65.13g 35.35g Teff
Protein 13.3g 23.03g Cranberry bean
Fats 2.38g 1.23g Teff
Carbs 73.13g 60.05g Teff
Calories 367kcal 335kcal Teff
Starch 36.56g Teff
Fructose 0.47g Teff
Sugar 1.84g Cranberry bean
Fiber 8g 24.7g Cranberry bean
Calcium 180mg 127mg Teff
Iron 7.63mg 5mg Teff
Magnesium 184mg 156mg Teff
Phosphorus 429mg 372mg Teff
Potassium 427mg 1332mg Cranberry bean
Sodium 12mg 6mg Cranberry bean
Zinc 3.63mg 3.63mg
Copper 0.81mg 0.794mg Teff
Vitamin A 9IU 2IU Teff
Vitamin E 0.08mg Teff
Vitamin B1 0.39mg 0.747mg Cranberry bean
Vitamin B2 0.27mg 0.213mg Teff
Vitamin B3 3.363mg 1.455mg Teff
Vitamin B5 0.942mg 0.748mg Teff
Vitamin B6 0.482mg 0.309mg Teff
Folate 604µg Cranberry bean
Vitamin K 1.9µg Teff
Tryptophan 0.139mg 0.273mg Cranberry bean
Threonine 0.51mg 0.969mg Cranberry bean
Isoleucine 0.501mg 1.017mg Cranberry bean
Leucine 1.068mg 1.838mg Cranberry bean
Lysine 0.376mg 1.58mg Cranberry bean
Methionine 0.428mg 0.346mg Teff
Phenylalanine 0.698mg 1.245mg Cranberry bean
Valine 0.686mg 1.205mg Cranberry bean
Histidine 0.301mg 0.641mg Cranberry bean
Saturated Fat 0.449g 0.316g Cranberry bean
Monounsaturated Fat 0.589g 0.106g Teff
Polyunsaturated fat 1.071g 0.527g Teff
Omega-3 - ALA 0.135g Teff

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Teff Cranberry 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
69%
Cranberry bean
Minerals Daily Need Coverage Score
133%
Teff
122%
Cranberry 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 - 35)
Which food is cheaper?
Teff
Teff is cheaper (difference - $2.4)
Which food is richer in minerals?
Teff
Teff is relatively richer in minerals
Which food is lower in Sugar?
Cranberry bean
Cranberry bean is lower in Sugar (difference - 1.84g)
Which food contains less Sodium?
Cranberry bean
Cranberry bean contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Cranberry bean
Cranberry bean is lower in Saturated Fat (difference - 0.133g)
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. Cranberry bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.