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  6. Teff vs. Cranberry bean raw

Teff vs. Cranberry bean raw — In-Depth Nutrition Comparison

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Differences between teff and cranberry bean raw

  • Teff has more manganese, iron, vitamin B6, vitamin B3, phosphorus, and magnesium, while cranberry bean raw has more fiber, vitamin B1, potassium, and selenium.
  • Teff's daily need coverage for manganese is 362% higher.
  • Cranberry bean raw contains 2 times less vitamin B3 than teff. Teff contains 3.363mg of vitamin B3, while cranberry bean raw 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 raw 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 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
Contains more MagnesiumMagnesium +17.9%
Contains more CalciumCalcium +41.7%
Contains more IronIron +52.6%
Contains more PhosphorusPhosphorus +15.3%
Contains more ManganeseManganese +904.3%
Contains more PotassiumPotassium +211.9%
Contains less SodiumSodium -50%
Contains more SeleniumSelenium +188.6%
~equal in Copper ~0.794mg
~equal in Zinc ~3.63mg

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
7
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% 187% 49% 27% 45% 71% 0% 0% 453% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +26.8%
Contains more Vitamin B3Vitamin B3 +131.1%
Contains more Vitamin B5Vitamin B5 +25.9%
Contains more Vitamin B6Vitamin B6 +56%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +91.5%
~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 Cranberry bean raw DV% diff.
Manganese 9.24mg 0.92mg 362%
Folate 604µg 151%
Fiber 8g 24.7g 67%
Iron 7.63mg 5mg 33%
Vitamin B1 0.39mg 0.747mg 30%
Potassium 427mg 1332mg 27%
Protein 13.3g 23.03g 19%
Starch 36.56g 15%
Selenium 4.4µg 12.7µg 15%
Vitamin B6 0.482mg 0.309mg 13%
Vitamin B3 3.363mg 1.455mg 12%
Phosphorus 429mg 372mg 8%
Magnesium 184mg 156mg 7%
Calcium 180mg 127mg 5%
Carbs 73.13g 60.05g 4%
Vitamin B5 0.942mg 0.748mg 4%
Polyunsaturated fat 1.071g 0.527g 4%
Vitamin B2 0.27mg 0.213mg 4%
Choline 13.1mg 2%
Vitamin K 1.9µg 2%
Calories 367kcal 335kcal 2%
Fats 2.38g 1.23g 2%
Copper 0.81mg 0.794mg 2%
Vitamin E 0.08mg 1%
Fructose 0.47g 1%
Saturated fat 0.449g 0.316g 1%
Monounsaturated fat 0.589g 0.106g 1%
Net carbs 65.13g 35.35g N/A
Sugar 1.84g N/A
Zinc 3.63mg 3.63mg 0%
Sodium 12mg 6mg 0%
Tryptophan 0.139mg 0.273mg 0%
Threonine 0.51mg 0.969mg 0%
Isoleucine 0.501mg 1.017mg 0%
Leucine 1.068mg 1.838mg 0%
Lysine 0.376mg 1.58mg 0%
Methionine 0.428mg 0.346mg 0%
Phenylalanine 0.698mg 1.245mg 0%
Valine 0.686mg 1.205mg 0%
Histidine 0.301mg 0.641mg 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
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 FatsFats +93.5%
Contains more CarbsCarbs +21.8%
Contains more ProteinProtein +73.2%
Contains more WaterWater +40.5%
Contains more OtherOther +39.2%

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 0.316 g
Monounsaturated fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 g
Contains more Mono. FatMonounsaturated fat +455.7%
Contains more Poly. FatPolyunsaturated fat +103.2%
Contains less Sat. FatSaturated fat -29.6%

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. Cranberry bean raw - 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.