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  6. Teff vs. Bean

Teff vs. Bean — In-Depth Nutrition Comparison

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Important differences between Teff and Bean

  • Teff has more Iron, however, Bean has more Fiber, and Potassium.
  • Teff's daily need coverage for Iron is 22% more.
  • Teff has 2 times more Magnesium than Bean. Teff has 50mg of Magnesium, while Bean has 32mg.

The food varieties used in the comparison are Teff, cooked and Beans, baked, canned, no salt added.

Infographic

Teff vs 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
5
:
5
Bean
Bean
Contains more Iron +606.9%
Contains more Magnesium +56.3%
Contains more Phosphorus +15.4%
Contains more Potassium +176.6%
Contains less Sodium -87.5%
Contains more Zinc +26.1%
Equal in Calcium - 50
Equal in Copper - 0.206
Teff
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 77% 36% 52% 10% 2% 31% 76% 374% 0%
Bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 11% 23% 45% 27% 1% 39% 69% 0% 25%
Contains more Iron +606.9%
Contains more Magnesium +56.3%
Contains more Phosphorus +15.4%
Contains more Potassium +176.6%
Contains less Sodium -87.5%
Contains more Zinc +26.1%
Equal in Calcium - 50
Equal in Copper - 0.206

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
2
:
8
Bean
Bean
Contains more Vitamin B1 +22%
Contains more Vitamin B3 +111.4%
Contains more Vitamin A +5200%
Contains more Vitamin B2 +81.8%
Contains more Vitamin B6 +34%
Contains more Folate +33.3%
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% 0% 0% 0% 46% 8% 18% 0% 23% 14% 0% 0%
Bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 3% 0% 11% 38% 14% 9% 0% 30% 18% 0% 2%
Contains more Vitamin B1 +22%
Contains more Vitamin B3 +111.4%
Contains more Vitamin A +5200%
Contains more Vitamin B2 +81.8%
Contains more Vitamin B6 +34%
Contains more Folate +33.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Teff
Teff
2
:
3
Bean
Bean
Contains more Fats +62.5%
Contains more Protein +24%
Contains more Other +147.8%
Equal in Carbs - 20.49
Equal in Water - 72.6
Teff
4% 20% 75%
Protein: 3.87 g
Fats: 0.65 g
Carbs: 19.86 g
Water: 74.93 g
Other: 0.69 g
Bean
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Contains more Fats +62.5%
Contains more Protein +24%
Contains more Other +147.8%
Equal in Carbs - 20.49
Equal in Water - 72.6

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Teff Bean Opinion
Net carbs 17.06g 14.99g Teff
Protein 3.87g 4.8g Bean
Fats 0.65g 0.4g Teff
Carbs 19.86g 20.49g Bean
Calories 101kcal 105kcal Bean
Sugar 7.78g Teff
Fiber 2.8g 5.5g Bean
Calcium 49mg 50mg Bean
Iron 2.05mg 0.29mg Teff
Magnesium 50mg 32mg Teff
Phosphorus 120mg 104mg Teff
Potassium 107mg 296mg Bean
Sodium 8mg 1mg Bean
Zinc 1.11mg 1.4mg Bean
Copper 0.226mg 0.206mg Teff
Manganese 2.86mg Teff
Selenium 4.5µg Bean
Vitamin A 2IU 106IU Bean
Vitamin A RAE 0µg 5µg Bean
Vitamin E 0.15mg Bean
Vitamin C 3.1mg Bean
Vitamin B1 0.183mg 0.15mg Teff
Vitamin B2 0.033mg 0.06mg Bean
Vitamin B3 0.909mg 0.43mg Teff
Vitamin B6 0.097mg 0.13mg Bean
Folate 18µg 24µg Bean
Vitamin K 0.8µg Bean
Tryptophan 0.041mg Teff
Threonine 0.149mg Teff
Isoleucine 0.146mg Teff
Leucine 0.311mg Teff
Lysine 0.109mg Teff
Methionine 0.125mg Teff
Phenylalanine 0.203mg Teff
Valine 0.2mg Teff
Histidine 0.088mg Teff
Saturated Fat 0.103g Teff
Monounsaturated Fat 0.035g Bean
Polyunsaturated fat 0.172g Bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Teff Bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
9%
Teff
11%
Bean
Minerals Daily Need Coverage Score
67%
Teff
25%
Bean

Comparison summary

Which food is lower in Sugar?
Teff
Teff is lower in Sugar (difference - 7.78g)
Which food is lower in Saturated Fat?
Teff
Teff is lower in Saturated Fat (difference - 0.103g)
Which food is cheaper?
Teff
Teff is cheaper (difference - $1.5)
Which food contains less Sodium?
Bean
Bean contains less Sodium (difference - 7mg)
Which food is lower in glycemic index?
Bean
Bean is lower in glycemic index (difference - 24)
Which food is richer in vitamins?
Bean
Bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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

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/168918/nutrients
  2. Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.