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Teff vs Navy bean - In-Depth Nutrition Comparison

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How are Teff and Navy bean different?

  • Teff is higher than Navy bean in Manganese, Iron, Copper, Phosphorus, Zinc, Vitamin B6, Magnesium, Calcium, Vitamin B3, and Selenium.
  • Teff covers your daily need of Manganese 384% more than Navy bean.
  • Teff contains 12 times more Calcium than Navy bean. Teff contains 180mg of Calcium, while Navy bean contains 15mg.

Teff, uncooked and Beans, navy, mature seeds, sprouted, raw types were used in this article.

Infographic

Teff vs Navy 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
8
:
0
Navy bean
Navy bean
Contains more Calcium +1100%
Contains more Iron +295.3%
Contains more Magnesium +82.2%
Contains more Phosphorus +329%
Contains more Potassium +39.1%
Contains more Zinc +307.9%
Contains more Copper +127.5%
Equal in Sodium - 13
Teff
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 54% 287% 132% 184% 38% 2% 99% 270%
Navy bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 73% 73% 43% 28% 2% 25% 119%
Contains more Calcium +1100%
Contains more Iron +295.3%
Contains more Magnesium +82.2%
Contains more Phosphorus +329%
Contains more Potassium +39.1%
Contains more Zinc +307.9%
Contains more Copper +127.5%
Equal in Sodium - 13

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
:
4
Navy bean
Navy bean
Contains more Vitamin A +125%
Contains more Vitamin B2 +25.6%
Contains more Vitamin B3 +175.7%
Contains more Vitamin B5 +14.2%
Contains more Vitamin B6 +152.4%
Equal in Vitamin B1 - 0.39
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 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% 63% 98% 50% 23% 50% 45% 99% 0% 0%
Contains more Vitamin A +125%
Contains more Vitamin B2 +25.6%
Contains more Vitamin B3 +175.7%
Contains more Vitamin B5 +14.2%
Contains more Vitamin B6 +152.4%
Equal in Vitamin B1 - 0.39

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Teff
Teff
4
:
1
Navy bean
Navy bean
Contains more Protein +116.3%
Contains more Fats +240%
Contains more Carbs +460.4%
Contains more Other +149.5%
Contains more Water +797.4%
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 bean
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
Contains more Protein +116.3%
Contains more Fats +240%
Contains more Carbs +460.4%
Contains more Other +149.5%
Contains more Water +797.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Teff
Teff
2
:
1
Navy bean
Navy bean
Contains more Monounsaturated Fat +1032.7%
Contains more Polyunsaturated fat +163.1%
Contains less Saturated Fat -81.1%
Teff
21% 28% 51%
Saturated Fat: 0.449 g
Monounsaturated Fat: 0.589 g
Polyunsaturated fat: 1.071 g
Navy bean
16% 10% 75%
Saturated Fat: 0.085 g
Monounsaturated Fat: 0.052 g
Polyunsaturated fat: 0.407 g
Contains more Monounsaturated Fat +1032.7%
Contains more Polyunsaturated fat +163.1%
Contains less Saturated Fat -81.1%

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

All nutrients comparison - raw data values

Nutrient Teff Navy bean Opinion
Net carbs 65.13g 13.05g Teff
Protein 13.3g 6.15g Teff
Fats 2.38g 0.7g Teff
Carbs 73.13g 13.05g Teff
Calories 367kcal 67kcal Teff
Starch 36.56g Teff
Fructose 0.47g Teff
Sugar 1.84g Navy bean
Fiber 8g Teff
Calcium 180mg 15mg Teff
Iron 7.63mg 1.93mg Teff
Magnesium 184mg 101mg Teff
Phosphorus 429mg 100mg Teff
Potassium 427mg 307mg Teff
Sodium 12mg 13mg Teff
Zinc 3.63mg 0.89mg Teff
Copper 0.81mg 0.356mg Teff
Vitamin A 9IU 4IU Teff
Vitamin E 0.08mg Teff
Vitamin C 18.8mg Navy bean
Vitamin B1 0.39mg 0.39mg
Vitamin B2 0.27mg 0.215mg Teff
Vitamin B3 3.363mg 1.22mg Teff
Vitamin B5 0.942mg 0.825mg Teff
Vitamin B6 0.482mg 0.191mg Teff
Folate 132µg Navy bean
Vitamin K 1.9µg Teff
Tryptophan 0.139mg 0.064mg Teff
Threonine 0.51mg 0.258mg Teff
Isoleucine 0.501mg 0.273mg Teff
Leucine 1.068mg 0.442mg Teff
Lysine 0.376mg 0.35mg Teff
Methionine 0.428mg 0.064mg Teff
Phenylalanine 0.698mg 0.31mg Teff
Valine 0.686mg 0.316mg Teff
Histidine 0.301mg 0.172mg Teff
Saturated Fat 0.449g 0.085g Navy bean
Monounsaturated Fat 0.589g 0.052g Teff
Polyunsaturated fat 1.071g 0.407g Teff
Omega-3 - ALA 0.135g Teff

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Teff Navy 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
35%
Navy bean
Minerals Daily Need Coverage Score
133%
Teff
45%
Navy bean

Comparison summary

Which food contains less Sodium?
Teff
Teff contains less Sodium (difference - 1mg)
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 - 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 lower in Sugar?
Navy bean
Navy bean is lower in Sugar (difference - 1.84g)
Which food is lower in Saturated Fat?
Navy bean
Navy bean is lower in Saturated Fat (difference - 0.364g)
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. Navy bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.