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Teff vs Kidney bean - In-Depth Nutrition Comparison

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How are Teff and Kidney bean different?

  • Teff is higher in Manganese, Magnesium, Vitamin B3, and Zinc, however Kidney bean is richer in Fiber, Potassium, Copper, Vitamin K, Vitamin B1, and Iron.
  • Daily need coverage for Manganese from Teff is 357% higher.
  • Teff contains 2 times more Vitamin B3 than Kidney bean. While Teff contains 3.363mg of Vitamin B3, Kidney bean contains only 2.06mg.

Teff, uncooked and Beans, kidney, all types, mature seeds, raw are the varieties used in this article.

Infographic

Teff vs Kidney 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
:
3
Kidney bean
Kidney bean
Contains more Calcium +25.9%
Contains more Magnesium +31.4%
Contains less Sodium -50%
Contains more Zinc +30.1%
Contains more Potassium +229.3%
Contains more Copper +18.3%
Equal in Iron - 8.2
Equal in Phosphorus - 407
Teff
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 54% 287% 132% 184% 38% 2% 99% 270%
Kidney bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 43% 308% 100% 175% 125% 4% 77% 320%
Contains more Calcium +25.9%
Contains more Magnesium +31.4%
Contains less Sodium -50%
Contains more Zinc +30.1%
Contains more Potassium +229.3%
Contains more Copper +18.3%
Equal in Iron - 8.2
Equal in Phosphorus - 407

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
5
:
7
Kidney bean
Kidney bean
Contains more Vitamin A +∞%
Contains more Vitamin B2 +23.3%
Contains more Vitamin B3 +63.3%
Contains more Vitamin B5 +20.8%
Contains more Vitamin B6 +21.4%
Contains more Vitamin E +175%
Contains more Vitamin B1 +35.6%
Contains more Vitamin K +900%
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%
Kidney bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 15% 133% 51% 39% 47% 92% 296% 0% 48%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +23.3%
Contains more Vitamin B3 +63.3%
Contains more Vitamin B5 +20.8%
Contains more Vitamin B6 +21.4%
Contains more Vitamin E +175%
Contains more Vitamin B1 +35.6%
Contains more Vitamin K +900%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Teff
Teff
2
:
3
Kidney bean
Kidney bean
Contains more Fats +186.7%
Contains more Carbs +21.9%
Contains more Protein +77.3%
Contains more Water +33.2%
Contains more Other +61.6%
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
Kidney bean
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 g
Contains more Fats +186.7%
Contains more Carbs +21.9%
Contains more Protein +77.3%
Contains more Water +33.2%
Contains more Other +61.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Teff
Teff
2
:
1
Kidney bean
Kidney bean
Contains more Monounsaturated Fat +820.3%
Contains more Polyunsaturated fat +134.4%
Contains less Saturated Fat -73.3%
Teff
21% 28% 51%
Saturated Fat: 0.449 g
Monounsaturated Fat: 0.589 g
Polyunsaturated fat: 1.071 g
Kidney bean
19% 10% 71%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.457 g
Contains more Monounsaturated Fat +820.3%
Contains more Polyunsaturated fat +134.4%
Contains less Saturated Fat -73.3%

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

All nutrients comparison - raw data values

Nutrient Teff Kidney bean Opinion
Net carbs 65.13g 35.11g Teff
Protein 13.3g 23.58g Kidney bean
Fats 2.38g 0.83g Teff
Carbs 73.13g 60.01g Teff
Calories 367kcal 333kcal Teff
Starch 36.56g Teff
Fructose 0.47g Teff
Sugar 1.84g 2.23g Teff
Fiber 8g 24.9g Kidney bean
Calcium 180mg 143mg Teff
Iron 7.63mg 8.2mg Kidney bean
Magnesium 184mg 140mg Teff
Phosphorus 429mg 407mg Teff
Potassium 427mg 1406mg Kidney bean
Sodium 12mg 24mg Teff
Zinc 3.63mg 2.79mg Teff
Copper 0.81mg 0.958mg Kidney bean
Vitamin A 9IU 0IU Teff
Vitamin E 0.08mg 0.22mg Kidney bean
Vitamin C 4.5mg Kidney bean
Vitamin B1 0.39mg 0.529mg Kidney bean
Vitamin B2 0.27mg 0.219mg Teff
Vitamin B3 3.363mg 2.06mg Teff
Vitamin B5 0.942mg 0.78mg Teff
Vitamin B6 0.482mg 0.397mg Teff
Folate 394µg Kidney bean
Vitamin K 1.9µg 19µg Kidney bean
Tryptophan 0.139mg 0.279mg Kidney bean
Threonine 0.51mg 0.992mg Kidney bean
Isoleucine 0.501mg 1.041mg Kidney bean
Leucine 1.068mg 1.882mg Kidney bean
Lysine 0.376mg 1.618mg Kidney bean
Methionine 0.428mg 0.355mg Teff
Phenylalanine 0.698mg 1.275mg Kidney bean
Valine 0.686mg 1.233mg Kidney bean
Histidine 0.301mg 0.656mg Kidney bean
Saturated Fat 0.449g 0.12g Kidney bean
Monounsaturated Fat 0.589g 0.064g Teff
Polyunsaturated fat 1.071g 0.457g Teff
Omega-3 - ALA 0.135g Teff

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Teff Kidney 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
60%
Kidney bean
Minerals Daily Need Coverage Score
133%
Teff
143%
Kidney bean

Comparison summary

Which food is lower in Sugar?
Teff
Teff is lower in Sugar (difference - 0.39g)
Which food contains less Sodium?
Teff
Teff contains less Sodium (difference - 12mg)
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 - 22)
Which food is cheaper?
Teff
Teff is cheaper (difference - $1.2)
Which food is lower in Saturated Fat?
Kidney bean
Kidney bean is lower in Saturated Fat (difference - 0.329g)
Which food is richer in minerals?
?
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.
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. Kidney bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.