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  6. Teff vs. Black turtle bean

Teff vs. Black turtle bean — In-Depth Nutrition Comparison

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Significant differences between teff and black turtle bean

  • Teff has more manganese; however, black turtle bean is richer in fiber, folate, iron, and potassium.
  • Teff covers your daily manganese needs 110% more than black turtle bean.
  • Teff has a higher glycemic index. The glycemic index of teff is 57, while the glycemic index of black turtle bean is 20.

Specific food types used in this comparison are Teff, cooked and Beans, black turtle, mature seeds, cooked, boiled, without salt.

Infographic

Teff vs Black turtle 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
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 15% 9.4% 77% 75% 30% 51% 1% 373% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 35% 17% 38% 107% 90% 21% 65% 0.39% 43% 6.5%
Contains more ZincZinc +46.1%
Contains more ManganeseManganese +774.6%
Contains more CalciumCalcium +12.2%
Contains more PotassiumPotassium +304.7%
Contains more IronIron +39%
Contains more CopperCopper +19%
Contains more PhosphorusPhosphorus +26.7%
Contains less SodiumSodium -62.5%
~equal in Magnesium ~49mg

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
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% 0% 0% 46% 7.6% 17% 0% 22% 0% 0% 14% 0%
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% 17% 0% 56% 13% 9.9% 16% 18% 0% 8.3% 65% 18%
Contains more Vitamin B3Vitamin B3 +72.5%
Contains more Vitamin B6Vitamin B6 +26%
Contains more Vitamin B1Vitamin B1 +23%
Contains more Vitamin B2Vitamin B2 +69.7%
Contains more FolateFolate +377.8%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Teff Black turtle bean DV% diff.
Manganese 2.86mg 0.327mg 110%
Fiber 2.8g 8.3g 22%
Folate 18µg 86µg 17%
Potassium 107mg 433mg 10%
Iron 2.05mg 2.85mg 10%
Protein 3.87g 8.18g 9%
Choline 32.6mg 6%
Vitamin E 0.87mg 6%
Vitamin B5 0.26mg 5%
Copper 0.226mg 0.269mg 5%
Phosphorus 120mg 152mg 5%
Vitamin B1 0.183mg 0.225mg 4%
Zinc 1.11mg 0.76mg 3%
Vitamin K 3.3µg 3%
Vitamin B6 0.097mg 0.077mg 2%
Vitamin B3 0.909mg 0.527mg 2%
Selenium 1.2µg 2%
Vitamin B2 0.033mg 0.056mg 2%
Polyunsaturated fat 0.149g 1%
Calories 101kcal 130kcal 1%
Calcium 49mg 55mg 1%
Carbs 19.86g 24.35g 1%
Fats 0.65g 0.35g 0%
Net carbs 17.06g 16.05g N/A
Magnesium 50mg 49mg 0%
Sugar 0.32g N/A
Sodium 8mg 3mg 0%
Saturated fat 0.089g 0%
Monounsaturated fat 0.03g 0%
Tryptophan 0.041mg 0.097mg 0%
Threonine 0.149mg 0.344mg 0%
Isoleucine 0.146mg 0.361mg 0%
Leucine 0.311mg 0.653mg 0%
Lysine 0.109mg 0.562mg 0%
Methionine 0.125mg 0.123mg 0%
Phenylalanine 0.203mg 0.442mg 0%
Valine 0.2mg 0.428mg 0%
Histidine 0.088mg 0.228mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Teff
Teff
2
4% 20% 75%
Protein: 3.87 g
Fats: 0.65 g
Carbs: 19.86 g
Water: 74.93 g
Other: 0.69 g
8% 24% 66%
Protein: 8.18 g
Fats: 0.35 g
Carbs: 24.35 g
Water: 65.74 g
Other: 1.38 g
Contains more FatsFats +85.7%
Contains more WaterWater +14%
Contains more ProteinProtein +111.4%
Contains more CarbsCarbs +22.6%
Contains more OtherOther +100%

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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. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175187/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.