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  6. Teff vs. Navy bean raw

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

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How are teff and navy bean raw different?

  • Teff is higher than navy bean raw in manganese, iron, copper, phosphorus, zinc, vitamin B6, magnesium, calcium, vitamin B3, and selenium.
  • Teff covers your daily need for manganese, 384% more than navy bean raw.
  • Teff contains 12 times more calcium than navy bean raw. Teff contains 180mg of calcium, while navy bean raw contains 15mg.

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

Infographic

Teff vs Navy 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
9
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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
Contains more MagnesiumMagnesium +82.2%
Contains more CalciumCalcium +1100%
Contains more PotassiumPotassium +39.1%
Contains more IronIron +295.3%
Contains more CopperCopper +127.5%
Contains more ZincZinc +307.9%
Contains more PhosphorusPhosphorus +329%
Contains more ManganeseManganese +2164.7%
Contains more SeleniumSelenium +633.3%
~equal in Sodium ~13mg

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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +25.6%
Contains more Vitamin B3Vitamin B3 +175.7%
Contains more Vitamin B5Vitamin B5 +14.2%
Contains more Vitamin B6Vitamin B6 +152.4%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.39mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Teff Navy bean raw DV% diff.
Manganese 9.24mg 0.408mg 384%
Iron 7.63mg 1.93mg 71%
Copper 0.81mg 0.356mg 50%
Phosphorus 429mg 100mg 47%
Folate 132µg 33%
Fiber 8g 32%
Zinc 3.63mg 0.89mg 25%
Vitamin B6 0.482mg 0.191mg 22%
Vitamin C 18.8mg 21%
Carbs 73.13g 13.05g 20%
Magnesium 184mg 101mg 20%
Calcium 180mg 15mg 17%
Starch 36.56g 15%
Calories 367kcal 67kcal 15%
Protein 13.3g 6.15g 14%
Vitamin B3 3.363mg 1.22mg 13%
Selenium 4.4µg 0.6µg 7%
Polyunsaturated fat 1.071g 0.407g 4%
Vitamin B2 0.27mg 0.215mg 4%
Potassium 427mg 307mg 4%
Fats 2.38g 0.7g 3%
Choline 13.1mg 2%
Vitamin B5 0.942mg 0.825mg 2%
Vitamin K 1.9µg 2%
Saturated fat 0.449g 0.085g 2%
Fructose 0.47g 1%
Monounsaturated fat 0.589g 0.052g 1%
Vitamin E 0.08mg 1%
Net carbs 65.13g 13.05g N/A
Sugar 1.84g N/A
Sodium 12mg 13mg 0%
Vitamin B1 0.39mg 0.39mg 0%
Tryptophan 0.139mg 0.064mg 0%
Threonine 0.51mg 0.258mg 0%
Isoleucine 0.501mg 0.273mg 0%
Leucine 1.068mg 0.442mg 0%
Lysine 0.376mg 0.35mg 0%
Methionine 0.428mg 0.064mg 0%
Phenylalanine 0.698mg 0.31mg 0%
Valine 0.686mg 0.316mg 0%
Histidine 0.301mg 0.172mg 0%
Omega-3 - ALA 0.135g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Teff
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
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 ProteinProtein +116.3%
Contains more FatsFats +240%
Contains more CarbsCarbs +460.4%
Contains more OtherOther +149.5%
Contains more WaterWater +797.4%

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
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains more Mono. FatMonounsaturated fat +1032.7%
Contains more Poly. FatPolyunsaturated fat +163.1%
Contains less Sat. FatSaturated fat -81.1%

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 bean raw - 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.