Teff vs. Beans — In-Depth Nutrition Comparison
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Important differences between teff and beans
- Teff has more iron; however, beans have more fiber and potassium.
- Teff's daily need coverage for iron is 22% more.
- Teff has 2 times more magnesium than beans. Teff has 50mg of magnesium, while beans have 32mg.
- Teff has a higher glycemic index than beans.
The food varieties used in the comparison are Teff, cooked and Beans, baked, canned, no salt added.
Infographic
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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 MagnesiumMagnesium | +56.3% |
| Contains more IronIron | +606.9% |
| Contains more PhosphorusPhosphorus | +15.4% |
| Contains more ManganeseManganese | +∞% |
| Contains more PotassiumPotassium | +176.6% |
| Contains more ZincZinc | +26.1% |
| Contains less SodiumSodium | -87.5% |
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.
| Contains more Vitamin B1Vitamin B1 | +22% |
| Contains more Vitamin B3Vitamin B3 | +111.4% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +81.8% |
| Contains more Vitamin B6Vitamin B6 | +34% |
| Contains more FolateFolate | +33.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 2.86mg | 124% | |
| Iron | 2.05mg | 0.29mg | 22% |
| Fiber | 2.8g | 5.5g | 11% |
| Selenium | 4.5µg | 8% | |
| Choline | 30.8mg | 6% | |
| Potassium | 107mg | 296mg | 6% |
| Magnesium | 50mg | 32mg | 4% |
| Vitamin B3 | 0.909mg | 0.43mg | 3% |
| Zinc | 1.11mg | 1.4mg | 3% |
| Vitamin B6 | 0.097mg | 0.13mg | 3% |
| Vitamin B1 | 0.183mg | 0.15mg | 3% |
| Vitamin C | 3.1mg | 3% | |
| Vitamin B2 | 0.033mg | 0.06mg | 2% |
| Copper | 0.226mg | 0.206mg | 2% |
| Folate | 18µg | 24µg | 2% |
| Phosphorus | 120mg | 104mg | 2% |
| Protein | 3.87g | 4.8g | 2% |
| Vitamin K | 0.8µg | 1% | |
| Vitamin A | 0µg | 5µg | 1% |
| Vitamin E | 0.15mg | 1% | |
| Polyunsaturated fat | 0.172g | 1% | |
| Calories | 101kcal | 105kcal | 0% |
| Fats | 0.65g | 0.4g | 0% |
| Carbs | 19.86g | 20.49g | 0% |
| Net carbs | 17.06g | 14.99g | N/A |
| Calcium | 49mg | 50mg | 0% |
| Sugar | 7.78g | N/A | |
| Sodium | 8mg | 1mg | 0% |
| Saturated fat | 0.103g | 0% | |
| Monounsaturated fat | 0.035g | 0% | |
| Tryptophan | 0.041mg | 0% | |
| Threonine | 0.149mg | 0% | |
| Isoleucine | 0.146mg | 0% | |
| Leucine | 0.311mg | 0% | |
| Lysine | 0.109mg | 0% | |
| Methionine | 0.125mg | 0% | |
| Phenylalanine | 0.203mg | 0% | |
| Valine | 0.2mg | 0% | |
| Histidine | 0.088mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +62.5% |
| Contains more ProteinProtein | +24% |
| Contains more OtherOther | +147.8% |
~equal in
Carbs
~20.49g
~equal in
Water
~72.6g
