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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Teff
Teff
6
:
2
Winged bean
Winged bean
Contains more Calcium +500%
Contains more Iron +281.5%
Contains more Magnesium +666.7%
Contains more Phosphorus +853.3%
Contains less Sodium -65.7%
Contains more Zinc +161.2%
Contains more Potassium +37.2%
Contains more Copper +71.1%
Teff
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 54% 287% 132% 184% 38% 2% 99% 270%
Winged bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 75% 18% 20% 52% 5% 38% 462%
Contains more Calcium +500%
Contains more Iron +281.5%
Contains more Magnesium +666.7%
Contains more Phosphorus +853.3%
Contains less Sodium -65.7%
Contains more Zinc +161.2%
Contains more Potassium +37.2%
Contains more Copper +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" chart below show how much of the daily needs can be covered by 300 grams of the food
Teff
Teff
8
:
4
Winged bean
Winged bean
Contains more Vitamin A +∞%
Contains more Vitamin B2 +81.2%
Contains more Vitamin B3 +105.1%
Contains more Vitamin B5 +712.1%
Contains more Vitamin B6 +542.7%
Equal in Vitamin B1 - 0.379
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%
Winged bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 95% 35% 31% 7% 18% 15% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +81.2%
Contains more Vitamin B3 +105.1%
Contains more Vitamin B5 +712.1%
Contains more Vitamin B6 +542.7%
Equal in Vitamin B1 - 0.379

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Teff
Teff
4
:
1
Winged bean
Winged bean
Contains more Protein +14.7%
Contains more Fats +164.4%
Contains more Carbs +160.2%
Contains more Other +18.5%
Contains more Water +550.8%
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
Winged bean
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 Protein +14.7%
Contains more Fats +164.4%
Contains more Carbs +160.2%
Contains more Other +18.5%
Contains more Water +550.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Teff
Teff
2
:
1
Winged bean
Winged bean
Contains more Monounsaturated Fat +151.7%
Contains more Polyunsaturated fat +515.5%
Contains less Saturated Fat -50.6%
Teff
21% 28% 51%
Saturated Fat: 0.449 g
Monounsaturated Fat: 0.589 g
Polyunsaturated fat: 1.071 g
Winged bean
35% 37% 28%
Saturated Fat: 0.222 g
Monounsaturated Fat: 0.234 g
Polyunsaturated fat: 0.174 g
Contains more Monounsaturated Fat +151.7%
Contains more Polyunsaturated fat +515.5%
Contains less Saturated Fat -50.6%

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

All nutrients comparison - raw data values

Nutrient Teff Winged bean Opinion
Net carbs 65.13g 28.1g Teff
Protein 13.3g 11.6g Teff
Fats 2.38g 0.9g Teff
Carbs 73.13g 28.1g Teff
Calories 367kcal 148kcal Teff
Starch 36.56g Teff
Fructose 0.47g Teff
Sugar 1.84g Winged bean
Fiber 8g Teff
Calcium 180mg 30mg Teff
Iron 7.63mg 2mg Teff
Magnesium 184mg 24mg Teff
Phosphorus 429mg 45mg Teff
Potassium 427mg 586mg Winged bean
Sodium 12mg 35mg Teff
Zinc 3.63mg 1.39mg Teff
Copper 0.81mg 1.386mg Winged bean
Vitamin A 9IU 0IU Teff
Vitamin E 0.08mg Teff
Vitamin B1 0.39mg 0.379mg Teff
Vitamin B2 0.27mg 0.149mg Teff
Vitamin B3 3.363mg 1.64mg Teff
Vitamin B5 0.942mg 0.116mg Teff
Vitamin B6 0.482mg 0.075mg Teff
Folate 19µg Winged bean
Vitamin K 1.9µg Teff
Tryptophan 0.139mg 0.252mg Winged bean
Threonine 0.51mg 0.451mg Teff
Isoleucine 0.501mg 0.425mg Teff
Leucine 1.068mg 0.64mg Teff
Lysine 0.376mg 0.592mg Winged bean
Methionine 0.428mg 0.143mg Teff
Phenylalanine 0.698mg 0.451mg Teff
Valine 0.686mg 0.599mg Teff
Histidine 0.301mg 0.241mg Teff
Saturated Fat 0.449g 0.222g Winged bean
Monounsaturated Fat 0.589g 0.234g Teff
Polyunsaturated fat 1.071g 0.174g Teff
Omega-3 - ALA 0.135g Teff

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Teff Winged 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
17%
Winged bean
Minerals Daily Need Coverage Score
133%
Teff
85%
Winged bean

Comparison summary

Which food is lower in Sugar?
Winged bean
Winged bean is lower in Sugar (difference - 1.84g)
Which food is lower in Saturated Fat?
Winged bean
Winged bean is lower in Saturated Fat (difference - 0.227g)
Which food contains less Sodium?
Teff
Teff contains less Sodium (difference - 23mg)
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 - 32)
Which food is cheaper?
Teff
Teff is cheaper (difference - $0.5)
Which food is richer in vitamins?
Teff
Teff is relatively richer in vitamins
Which food is richer in minerals?
?
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. 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.