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Teff vs. Yardlong bean (Asparagus bean) — In-Depth Nutrition Comparison

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Important differences between Teff and Yardlong bean (Asparagus bean)

  • Teff has more Manganese, Copper, Iron, Phosphorus, Vitamin B6, Magnesium, Zinc, Vitamin B1, Vitamin B5, and Vitamin B3 than Yardlong bean (Asparagus bean).
  • Teff's daily need coverage for Manganese is 393% more.
  • Teff contains 20 times more Vitamin B6 than Yardlong bean (Asparagus bean). Teff contains 0.482mg of Vitamin B6, while Yardlong bean (Asparagus bean) contains 0.024mg.

The food varieties used in the comparison are Teff, uncooked and Yardlong bean, cooked, boiled, drained, without salt.

Infographic

Teff vs Yardlong bean (Asparagus 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.
Contains more Calcium +309.1%
Contains more Iron +678.6%
Contains more Magnesium +338.1%
Contains more Phosphorus +652.6%
Contains more Potassium +47.2%
Contains more Zinc +908.3%
Contains more Copper +1623.4%
Contains more Manganese +4497%
Contains more Selenium +193.3%
Contains less Sodium -66.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 54% 287% 132% 184% 38% 2% 99% 270% 1206% 24%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 37% 30% 25% 26% 1% 10% 16% 27% 9%
Contains more Calcium +309.1%
Contains more Iron +678.6%
Contains more Magnesium +338.1%
Contains more Phosphorus +652.6%
Contains more Potassium +47.2%
Contains more Zinc +908.3%
Contains more Copper +1623.4%
Contains more Manganese +4497%
Contains more Selenium +193.3%
Contains less Sodium -66.7%

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
:
Contains more Vitamin B1 +358.8%
Contains more Vitamin B2 +172.7%
Contains more Vitamin B3 +433.8%
Contains more Vitamin B5 +1747.1%
Contains more Vitamin B6 +1908.3%
Contains more Vitamin A +4900%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 27% 0% 0% 54% 22% 23% 12% 4% 6% 34% 0% 0%
Contains more Vitamin B1 +358.8%
Contains more Vitamin B2 +172.7%
Contains more Vitamin B3 +433.8%
Contains more Vitamin B5 +1747.1%
Contains more Vitamin B6 +1908.3%
Contains more Vitamin A +4900%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +425.7%
Contains more Fats +2280%
Contains more Carbs +696.6%
Contains more Other +229.2%
Contains more Water +891.7%
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
3% 9% 87%
Protein: 2.53 g
Fats: 0.1 g
Carbs: 9.18 g
Water: 87.47 g
Other: 0.72 g
Contains more Protein +425.7%
Contains more Fats +2280%
Contains more Carbs +696.6%
Contains more Other +229.2%
Contains more Water +891.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +6444.4%
Contains more Polyunsaturated fat +2450%
Contains less Saturated Fat -94.2%
21% 28% 51%
Saturated Fat: 0.449 g
Monounsaturated Fat: 0.589 g
Polyunsaturated fat: 1.071 g
34% 12% 55%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.042 g
Contains more Monounsaturated Fat +6444.4%
Contains more Polyunsaturated fat +2450%
Contains less Saturated Fat -94.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Teff Yardlong bean (Asparagus bean)
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Teff Yardlong bean (Asparagus bean) Opinion
Net carbs 65.13g 9.18g Teff
Protein 13.3g 2.53g Teff
Fats 2.38g 0.1g Teff
Carbs 73.13g 9.18g Teff
Calories 367kcal 47kcal Teff
Starch 36.56g Teff
Fructose 0.47g Teff
Sugar 1.84g Yardlong bean (Asparagus bean)
Fiber 8g Teff
Calcium 180mg 44mg Teff
Iron 7.63mg 0.98mg Teff
Magnesium 184mg 42mg Teff
Phosphorus 429mg 57mg Teff
Potassium 427mg 290mg Teff
Sodium 12mg 4mg Yardlong bean (Asparagus bean)
Zinc 3.63mg 0.36mg Teff
Copper 0.81mg 0.047mg Teff
Manganese 9.24mg 0.201mg Teff
Selenium 4.4µg 1.5µg Teff
Vitamin A 9IU 450IU Yardlong bean (Asparagus bean)
Vitamin A RAE 0µg 23µg Yardlong bean (Asparagus bean)
Vitamin E 0.08mg Teff
Vitamin C 16.2mg Yardlong bean (Asparagus bean)
Vitamin B1 0.39mg 0.085mg Teff
Vitamin B2 0.27mg 0.099mg Teff
Vitamin B3 3.363mg 0.63mg Teff
Vitamin B5 0.942mg 0.051mg Teff
Vitamin B6 0.482mg 0.024mg Teff
Folate 45µg Yardlong bean (Asparagus bean)
Vitamin K 1.9µg Teff
Tryptophan 0.139mg 0.029mg Teff
Threonine 0.51mg 0.094mg Teff
Isoleucine 0.501mg 0.135mg Teff
Leucine 1.068mg 0.18mg Teff
Lysine 0.376mg 0.166mg Teff
Methionine 0.428mg 0.036mg Teff
Phenylalanine 0.698mg 0.139mg Teff
Valine 0.686mg 0.146mg Teff
Histidine 0.301mg 0.082mg Teff
Saturated Fat 0.449g 0.026g Yardlong bean (Asparagus bean)
Monounsaturated Fat 0.589g 0.009g Teff
Polyunsaturated fat 1.071g 0.042g Teff
Omega-3 - ALA 0.135g Teff

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Teff Yardlong bean (Asparagus 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 indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
33%
Teff
15%
Yardlong bean (Asparagus bean)
Minerals Daily Need Coverage Score
229%
Teff
19%
Yardlong bean (Asparagus bean)

Comparison summary

Which food is lower in Sugar?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Sugar (difference - 1.84g)
Which food contains less Sodium?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Saturated Fat (difference - 0.423g)
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 - 86)
Which food is richer in minerals?
Teff
Teff is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)
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

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. Yardlong bean (Asparagus bean) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169223/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.