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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 have 5 times less vitamin B3 than teff. Teff has 3.363mg of vitamin B3, while navy beans have 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
8
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 38% 21% 34% 89% 70% 28% 62% 0% 69% 16%
Contains more MagnesiumMagnesium +247.2%
Contains more CalciumCalcium +160.9%
Contains more IronIron +223.3%
Contains more CopperCopper +285.7%
Contains more ZincZinc +252.4%
Contains more PhosphorusPhosphorus +197.9%
Contains more ManganeseManganese +1653.3%
Contains more SeleniumSelenium +51.7%
Contains less SodiumSodium -100%
~equal in Potassium ~389mg

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
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 3% 0% 0.2% 0% 59% 15% 12% 16% 32% 0% 1.5% 105% 24%
Contains more Vitamin EVitamin E +700%
Contains more Vitamin B1Vitamin B1 +64.6%
Contains more Vitamin B2Vitamin B2 +309.1%
Contains more Vitamin B3Vitamin B3 +418.2%
Contains more Vitamin B5Vitamin B5 +254.1%
Contains more Vitamin B6Vitamin B6 +249.3%
Contains more Vitamin KVitamin K +216.7%
Contains more CholineCholine +241.2%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Teff Navy beans DV% diff.
Manganese 9.24mg 0.527mg 379%
Copper 0.81mg 0.21mg 67%
Iron 7.63mg 2.36mg 66%
Phosphorus 429mg 144mg 41%
Folate 140µg 35%
Magnesium 184mg 53mg 31%
Vitamin B6 0.482mg 0.138mg 26%
Zinc 3.63mg 1.03mg 24%
Vitamin B3 3.363mg 0.649mg 17%
Vitamin B2 0.27mg 0.066mg 16%
Carbs 73.13g 26.05g 16%
Vitamin B5 0.942mg 0.266mg 14%
Vitamin B1 0.39mg 0.237mg 13%
Calories 367kcal 140kcal 11%
Calcium 180mg 69mg 11%
Fiber 8g 10.5g 10%
Protein 13.3g 8.23g 10%
Starch 36.56g 15.4g 9%
Choline 13.1mg 44.7mg 6%
Polyunsaturated fat 1.071g 0.49g 4%
Selenium 4.4µg 2.9µg 3%
Fats 2.38g 0.62g 3%
Saturated fat 0.449g 0.098g 2%
Fructose 0.47g 0g 1%
Vitamin K 1.9µg 0.6µg 1%
Potassium 427mg 389mg 1%
Monounsaturated fat 0.589g 0.142g 1%
Sodium 12mg 0mg 1%
Vitamin C 0.9mg 1%
Net carbs 65.13g 15.55g N/A
Sugar 1.84g 0.37g N/A
Vitamin E 0.08mg 0.01mg 0%
Tryptophan 0.139mg 0.1mg 0%
Threonine 0.51mg 0.289mg 0%
Isoleucine 0.501mg 0.387mg 0%
Leucine 1.068mg 0.7mg 0%
Lysine 0.376mg 0.52mg 0%
Methionine 0.428mg 0.111mg 0%
Phenylalanine 0.698mg 0.471mg 0%
Valine 0.686mg 0.504mg 0%
Histidine 0.301mg 0.206mg 0%
Omega-3 - ALA 0.135g 0.177g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Teff
4
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
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 ProteinProtein +61.6%
Contains more FatsFats +283.9%
Contains more CarbsCarbs +180.7%
Contains more OtherOther +83.7%
Contains more WaterWater +623.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
13% 19% 67%
Saturated fat: Sat. Fat 0.098 g
Monounsaturated fat: Mono. Fat 0.142 g
Polyunsaturated fat: Poly. Fat 0.49 g
Contains more Mono. FatMonounsaturated fat +314.8%
Contains more Poly. FatPolyunsaturated fat +118.6%
Contains less Sat. FatSaturated fat -78.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Teff
5
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
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 StarchStarch +137.4%
Contains more SucroseSucrose +67.6%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

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.