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  6. Teff vs. Winged bean

Teff vs. Winged bean — In-Depth Nutrition Comparison

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Differences between teff and winged bean

  • Teff has more manganese, iron, phosphorus, magnesium, vitamin B6, zinc, vitamin B5, calcium, and vitamin B3, while winged bean has more copper.
  • Teff's daily need coverage for manganese is 379% higher.
  • Winged bean contains 10 times less phosphorus than teff. Teff contains 429mg of phosphorus, while winged bean contains 45mg.

The food types used in this comparison are Teff, uncooked and Winged bean tuber, raw.

Infographic

Teff vs Winged 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Teff
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 17% 9% 52% 75% 462% 38% 19% 4.6% 69% 3.8%
Contains more MagnesiumMagnesium +666.7%
Contains more CalciumCalcium +500%
Contains more IronIron +281.5%
Contains more ZincZinc +161.2%
Contains more PhosphorusPhosphorus +853.3%
Contains less SodiumSodium -65.7%
Contains more ManganeseManganese +1636.8%
Contains more SeleniumSelenium +528.6%
Contains more PotassiumPotassium +37.2%
Contains more CopperCopper +71.1%

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 0% 0% 0% 0% 95% 34% 31% 7% 17% 0% 0% 14% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +81.2%
Contains more Vitamin B3Vitamin B3 +105.1%
Contains more Vitamin B5Vitamin B5 +712.1%
Contains more Vitamin B6Vitamin B6 +542.7%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.379mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Teff Winged bean DV% diff.
Manganese 9.24mg 0.532mg 379%
Iron 7.63mg 2mg 70%
Copper 0.81mg 1.386mg 64%
Phosphorus 429mg 45mg 55%
Magnesium 184mg 24mg 38%
Fiber 8g 32%
Vitamin B6 0.482mg 0.075mg 31%
Zinc 3.63mg 1.39mg 20%
Vitamin B5 0.942mg 0.116mg 17%
Carbs 73.13g 28.1g 15%
Calcium 180mg 30mg 15%
Starch 36.56g 15%
Calories 367kcal 148kcal 11%
Vitamin B3 3.363mg 1.64mg 11%
Vitamin B2 0.27mg 0.149mg 9%
Selenium 4.4µg 0.7µg 7%
Polyunsaturated fat 1.071g 0.174g 6%
Potassium 427mg 586mg 5%
Folate 19µg 5%
Protein 13.3g 11.6g 3%
Choline 13.1mg 2%
Fats 2.38g 0.9g 2%
Vitamin K 1.9µg 2%
Sodium 12mg 35mg 1%
Fructose 0.47g 1%
Vitamin E 0.08mg 1%
Monounsaturated fat 0.589g 0.234g 1%
Saturated fat 0.449g 0.222g 1%
Vitamin B1 0.39mg 0.379mg 1%
Net carbs 65.13g 28.1g N/A
Sugar 1.84g N/A
Tryptophan 0.139mg 0.252mg 0%
Threonine 0.51mg 0.451mg 0%
Isoleucine 0.501mg 0.425mg 0%
Leucine 1.068mg 0.64mg 0%
Lysine 0.376mg 0.592mg 0%
Methionine 0.428mg 0.143mg 0%
Phenylalanine 0.698mg 0.451mg 0%
Valine 0.686mg 0.599mg 0%
Histidine 0.301mg 0.241mg 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
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
Contains more ProteinProtein +14.7%
Contains more FatsFats +164.4%
Contains more CarbsCarbs +160.2%
Contains more OtherOther +18.5%
Contains more WaterWater +550.8%

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
35% 37% 28%
Saturated fat: Sat. Fat 0.222 g
Monounsaturated fat: Mono. Fat 0.234 g
Polyunsaturated fat: Poly. Fat 0.174 g
Contains more Mono. FatMonounsaturated fat +151.7%
Contains more Poly. FatPolyunsaturated fat +515.5%
Contains less Sat. FatSaturated fat -50.6%

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. Winged bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/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.