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  6. Teff vs. Adzuki bean

Teff vs. Adzuki bean — In-Depth Nutrition Comparison

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A recap on 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.

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

Infographic

Teff vs Adzuki 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
3
:
6
Adzuki bean
Adzuki bean
Contains more Calcium +75%
Contains more Manganese +399.1%
Contains more Phosphorus +40%
Contains more Potassium +397.2%
Contains more Zinc +59.5%
Contains more Copper +31.9%
Equal in Iron - 2
Equal in Magnesium - 52
Equal in Sodium - 8
Teff
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 77% 36% 52% 10% 2% 31% 76% 374% 0%
Adzuki bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 75% 38% 72% 47% 2% 49% 100% 75% 7%
Contains more Calcium +75%
Contains more Manganese +399.1%
Contains more Phosphorus +40%
Contains more Potassium +397.2%
Contains more Zinc +59.5%
Contains more Copper +31.9%
Equal in Iron - 2
Equal in Magnesium - 52
Equal in Sodium - 8

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
3
:
6
Adzuki bean
Adzuki bean
Contains more Vitamin B1 +59.1%
Contains more Vitamin B3 +26.8%
Contains more Vitamin A +200%
Contains more Vitamin B2 +93.9%
Contains more Folate +572.2%
Equal in Vitamin B6 - 0.096
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%
Adzuki bean
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% 29% 15% 14% 26% 23% 91% 0% 0%
Contains more Vitamin B1 +59.1%
Contains more Vitamin B3 +26.8%
Contains more Vitamin A +200%
Contains more Vitamin B2 +93.9%
Contains more Folate +572.2%
Equal in Vitamin B6 - 0.096

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Teff
Teff
2
:
3
Adzuki bean
Adzuki bean
Contains more Fats +550%
Contains more Water +13%
Contains more Protein +94.3%
Contains more Carbs +24.7%
Contains more Other +91.3%
Teff
4% 20% 75%
Protein: 3.87 g
Fats: 0.65 g
Carbs: 19.86 g
Water: 74.93 g
Other: 0.69 g
Adzuki bean
8% 25% 66%
Protein: 7.52 g
Fats: 0.1 g
Carbs: 24.77 g
Water: 66.29 g
Other: 1.32 g
Contains more Fats +550%
Contains more Water +13%
Contains more Protein +94.3%
Contains more Carbs +24.7%
Contains more Other +91.3%

Comparison summary table

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

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Teff Adzuki 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
16%
Adzuki bean
Minerals Daily Need Coverage Score
67%
Teff
47%
Adzuki bean

Comparison summary

Which food is lower in Saturated Fat?
Teff
Teff is lower in Saturated Fat (difference - 0.036g)
Which food is cheaper?
Teff
Teff is cheaper (difference - $2)
Which food is lower in glycemic index?
Adzuki bean
Adzuki bean is lower in glycemic index (difference - 28)
Which food is richer in minerals?
Adzuki bean
Adzuki bean is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (8 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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/168918/nutrients
  2. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173728/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.