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  6. Teff vs. Navy beans

Teff vs. Navy beans — In-Depth Nutrition Comparison

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Significant differences between Teff and Navy beans

  • The amount of Manganese, Copper, Iron, Phosphorus, Magnesium, Vitamin B6, Zinc, Vitamin B3, Vitamin B2, and Vitamin B5 in Teff is higher than in Navy beans.
  • Teff covers your daily Manganese needs 379% more than Navy beans.
  • Navy beans has 5 times less Vitamin B3 than Teff. Teff has 3.363mg of Vitamin B3, while Navy beans has 0.649mg.

Specific food types used in this comparison are Teff, uncooked and Beans, navy, mature seeds, cooked, boiled, without salt.

Infographic

Teff vs Navy beans 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
9
:
1
Navy beans
Navy beans
Contains more Calcium +160.9%
Contains more Iron +223.3%
Contains more Magnesium +247.2%
Contains more Phosphorus +197.9%
Contains more Zinc +252.4%
Contains more Copper +285.7%
Contains more Manganese +1653.3%
Contains more Selenium +51.7%
Contains less Sodium -100%
Equal in Potassium - 389
Teff
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 54% 287% 132% 184% 38% 2% 99% 270% 1206% 24%
Navy beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 21% 89% 38% 62% 35% 0% 29% 70% 69% 16%
Contains more Calcium +160.9%
Contains more Iron +223.3%
Contains more Magnesium +247.2%
Contains more Phosphorus +197.9%
Contains more Zinc +252.4%
Contains more Copper +285.7%
Contains more Manganese +1653.3%
Contains more Selenium +51.7%
Contains less Sodium -100%
Equal in Potassium - 389

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
8
:
4
Navy beans
Navy beans
Contains more Vitamin A +∞%
Contains more Vitamin E +700%
Contains more Vitamin B1 +64.6%
Contains more Vitamin B2 +309.1%
Contains more Vitamin B3 +418.2%
Contains more Vitamin B5 +254.1%
Contains more Vitamin B6 +249.3%
Contains more Vitamin K +216.7%
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%
Navy beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 3% 60% 16% 13% 16% 32% 105% 0% 2%
Contains more Vitamin A +∞%
Contains more Vitamin E +700%
Contains more Vitamin B1 +64.6%
Contains more Vitamin B2 +309.1%
Contains more Vitamin B3 +418.2%
Contains more Vitamin B5 +254.1%
Contains more Vitamin B6 +249.3%
Contains more Vitamin K +216.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Teff
Teff
4
:
1
Navy beans
Navy beans
Contains more Protein +61.6%
Contains more Fats +283.9%
Contains more Carbs +180.7%
Contains more Other +83.7%
Contains more Water +623.5%
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
Navy beans
8% 26% 64%
Protein: 8.23 g
Fats: 0.62 g
Carbs: 26.05 g
Water: 63.81 g
Other: 1.29 g
Contains more Protein +61.6%
Contains more Fats +283.9%
Contains more Carbs +180.7%
Contains more Other +83.7%
Contains more Water +623.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Teff
Teff
2
:
1
Navy beans
Navy beans
Contains more Monounsaturated Fat +314.8%
Contains more Polyunsaturated fat +118.6%
Contains less Saturated Fat -78.2%
Teff
21% 28% 51%
Saturated Fat: 0.449 g
Monounsaturated Fat: 0.589 g
Polyunsaturated fat: 1.071 g
Navy beans
13% 19% 67%
Saturated Fat: 0.098 g
Monounsaturated Fat: 0.142 g
Polyunsaturated fat: 0.49 g
Contains more Monounsaturated Fat +314.8%
Contains more Polyunsaturated fat +118.6%
Contains less Saturated Fat -78.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Teff
Teff
5
:
0
Navy beans
Navy beans
Contains more Starch +137.4%
Contains more Sucrose +67.6%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Teff
95% 2%
Starch: 36.56 g
Sucrose: 0.62 g
Glucose: 0.73 g
Fructose: 0.47 g
Lactose: 0 g
Maltose: 0.01 g
Galactose: 0 g
Navy beans
98% 2%
Starch: 15.4 g
Sucrose: 0.37 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +137.4%
Contains more Sucrose +67.6%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Teff Navy beans
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Teff Navy beans Opinion
Net carbs 65.13g 15.55g Teff
Protein 13.3g 8.23g Teff
Fats 2.38g 0.62g Teff
Carbs 73.13g 26.05g Teff
Calories 367kcal 140kcal Teff
Starch 36.56g 15.4g Teff
Fructose 0.47g 0g Teff
Sugar 1.84g 0.37g Navy beans
Fiber 8g 10.5g Navy beans
Calcium 180mg 69mg Teff
Iron 7.63mg 2.36mg Teff
Magnesium 184mg 53mg Teff
Phosphorus 429mg 144mg Teff
Potassium 427mg 389mg Teff
Sodium 12mg 0mg Navy beans
Zinc 3.63mg 1.03mg Teff
Copper 0.81mg 0.21mg Teff
Manganese 9.24mg 0.527mg Teff
Selenium 4.4µg 2.9µg Teff
Vitamin A 9IU 0IU Teff
Vitamin E 0.08mg 0.01mg Teff
Vitamin C 0.9mg Navy beans
Vitamin B1 0.39mg 0.237mg Teff
Vitamin B2 0.27mg 0.066mg Teff
Vitamin B3 3.363mg 0.649mg Teff
Vitamin B5 0.942mg 0.266mg Teff
Vitamin B6 0.482mg 0.138mg Teff
Folate 140µg Navy beans
Vitamin K 1.9µg 0.6µg Teff
Tryptophan 0.139mg 0.1mg Teff
Threonine 0.51mg 0.289mg Teff
Isoleucine 0.501mg 0.387mg Teff
Leucine 1.068mg 0.7mg Teff
Lysine 0.376mg 0.52mg Navy beans
Methionine 0.428mg 0.111mg Teff
Phenylalanine 0.698mg 0.471mg Teff
Valine 0.686mg 0.504mg Teff
Histidine 0.301mg 0.206mg Teff
Saturated Fat 0.449g 0.098g Navy beans
Monounsaturated Fat 0.589g 0.142g Teff
Polyunsaturated fat 1.071g 0.49g Teff
Omega-3 - ALA 0.135g 0.177g Navy beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Teff Navy beans
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 indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
33%
Teff
20%
Navy beans
Minerals Daily Need Coverage Score
229%
Teff
43%
Navy beans

Comparison summary

Which food is lower in glycemic index?
Teff
Teff is lower in glycemic index (difference - 39)
Which food is cheaper?
Teff
Teff is cheaper (difference - $1.3)
Which food is richer in minerals?
Teff
Teff is relatively richer in minerals
Which food is richer in vitamins?
Teff
Teff is relatively richer in vitamins
Which food is lower in Sugar?
Navy beans
Navy beans is lower in Sugar (difference - 1.47g)
Which food contains less Sodium?
Navy beans
Navy beans contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Navy beans
Navy beans is lower in Saturated Fat (difference - 0.351g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol ( mg)

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. Navy beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173746/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.