Teff vs. Adzuki bean — In-Depth Nutrition Comparison

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A recap on the differences between teff and adzuki bean

Teff has more manganese and vitamin B1; however, adzuki bean is higher in folate, fiber, potassium, copper, phosphorus, and zinc.
Teff covers your daily manganese needs 99% more than adzuki bean.
Adzuki bean contains 2 times less calcium than teff. Teff contains 49mg of calcium, while adzuki bean contains 28mg.
The glycemic index of teff is higher.

Food varieties used in this article are Teff, cooked and Beans, adzuki, mature seeds, cooked, boiled, without salt.

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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.

Teff

Adzuki bean

Contains more CalciumCalcium	+75%
Contains more ManganeseManganese	+399.1%

Contains more PotassiumPotassium	+397.2%
Contains more CopperCopper	+31.9%
Contains more ZincZinc	+59.5%
Contains more PhosphorusPhosphorus	+40%

~equal in Magnesium ~52mg

~equal in Iron ~2mg

~equal in Sodium ~8mg

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

Adzuki bean

Contains more Vitamin B1Vitamin B1	+59.1%
Contains more Vitamin B3Vitamin B3	+26.8%

Contains more Vitamin B2Vitamin B2	+93.9%
Contains more FolateFolate	+572.2%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0µg

~equal in Vitamin E ~mg

~equal in Vitamin D ~0µg

~equal in Vitamin B6 ~0.096mg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Manganese	2.86mg	0.573mg	99%
Folate	18µg	121µg	26%
Fiber	2.8g	7.3g	18%
Potassium	107mg	532mg	13%
Vitamin B5		0.43mg	9%
Copper	0.226mg	0.298mg	8%
Protein	3.87g	7.52g	7%
Phosphorus	120mg	168mg	7%
Zinc	1.11mg	1.77mg	6%
Vitamin B1	0.183mg	0.115mg	6%
Vitamin B2	0.033mg	0.064mg	2%
Selenium		1.2µg	2%
Carbs	19.86g	24.77g	2%
Calcium	49mg	28mg	2%
Vitamin B3	0.909mg	0.717mg	1%
Calories	101kcal	128kcal	1%
Iron	2.05mg	2mg	1%
Fats	0.65g	0.1g	1%
Net carbs	17.06g	17.47g	N/A
Magnesium	50mg	52mg	0%
Sodium	8mg	8mg	0%
Vitamin B6	0.097mg	0.096mg	0%
Saturated fat		0.036g	0%
Monounsaturated fat		0.009g	0%
Polyunsaturated fat		0.021g	0%
Tryptophan	0.041mg	0.072mg	0%
Threonine	0.149mg	0.255mg	0%
Isoleucine	0.146mg	0.3mg	0%
Leucine	0.311mg	0.632mg	0%
Lysine	0.109mg	0.567mg	0%
Methionine	0.125mg	0.079mg	0%
Phenylalanine	0.203mg	0.398mg	0%
Valine	0.2mg	0.387mg	0%
Histidine	0.088mg	0.198mg	0%