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  6. Teff vs. Yardlong beans

Teff vs. Yardlong beans — In-Depth Nutrition Comparison

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Important differences between teff and yardlong beans

  • Teff has more manganese, copper, iron, phosphorus, vitamin B6, magnesium, zinc, vitamin B1, vitamin B5, and vitamin B3 than yardlong beans.
  • Teff's daily need coverage for manganese is 393% more.
  • Teff contains 20 times more vitamin B6 than yardlong beans. Teff contains 0.482mg of vitamin B6, while yardlong beans 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 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
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 30% 13% 26% 37% 16% 9.8% 24% 0.52% 26% 8.2%
Contains more MagnesiumMagnesium +338.1%
Contains more CalciumCalcium +309.1%
Contains more PotassiumPotassium +47.2%
Contains more IronIron +678.6%
Contains more CopperCopper +1623.4%
Contains more ZincZinc +908.3%
Contains more PhosphorusPhosphorus +652.6%
Contains more ManganeseManganese +4497%
Contains more SeleniumSelenium +193.3%
Contains less SodiumSodium -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
Teff
8
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 54% 7.7% 0% 0% 21% 23% 12% 3.1% 5.5% 0% 0% 34% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +358.8%
Contains more Vitamin B2Vitamin B2 +172.7%
Contains more Vitamin B3Vitamin B3 +433.8%
Contains more Vitamin B5Vitamin B5 +1747.1%
Contains more Vitamin B6Vitamin B6 +1908.3%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Teff Yardlong beans DV% diff.
Manganese 9.24mg 0.201mg 393%
Copper 0.81mg 0.047mg 85%
Iron 7.63mg 0.98mg 83%
Phosphorus 429mg 57mg 53%
Vitamin B6 0.482mg 0.024mg 35%
Magnesium 184mg 42mg 34%
Fiber 8g 32%
Zinc 3.63mg 0.36mg 30%
Vitamin B1 0.39mg 0.085mg 25%
Protein 13.3g 2.53g 22%
Carbs 73.13g 9.18g 21%
Vitamin C 16.2mg 18%
Vitamin B5 0.942mg 0.051mg 18%
Vitamin B3 3.363mg 0.63mg 17%
Calories 367kcal 47kcal 16%
Starch 36.56g 15%
Calcium 180mg 44mg 14%
Vitamin B2 0.27mg 0.099mg 13%
Folate 45µg 11%
Polyunsaturated fat 1.071g 0.042g 7%
Selenium 4.4µg 1.5µg 5%
Fats 2.38g 0.1g 4%
Potassium 427mg 290mg 4%
Vitamin A 0µg 23µg 3%
Choline 13.1mg 2%
Saturated fat 0.449g 0.026g 2%
Vitamin K 1.9µg 2%
Fructose 0.47g 1%
Monounsaturated fat 0.589g 0.009g 1%
Vitamin E 0.08mg 1%
Net carbs 65.13g 9.18g N/A
Sugar 1.84g N/A
Sodium 12mg 4mg 0%
Tryptophan 0.139mg 0.029mg 0%
Threonine 0.51mg 0.094mg 0%
Isoleucine 0.501mg 0.135mg 0%
Leucine 1.068mg 0.18mg 0%
Lysine 0.376mg 0.166mg 0%
Methionine 0.428mg 0.036mg 0%
Phenylalanine 0.698mg 0.139mg 0%
Valine 0.686mg 0.146mg 0%
Histidine 0.301mg 0.082mg 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
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 ProteinProtein +425.7%
Contains more FatsFats +2280%
Contains more CarbsCarbs +696.6%
Contains more OtherOther +229.2%
Contains more WaterWater +891.7%

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
34% 12% 55%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.042 g
Contains more Mono. FatMonounsaturated fat +6444.4%
Contains more Poly. FatPolyunsaturated fat +2450%
Contains less Sat. FatSaturated fat -94.2%

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 beans - 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.