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Teff vs Black turtle bean - In-Depth Nutrition Comparison

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How are Teff and Black turtle bean different?

  • Teff has more Manganese, Copper, Iron, Phosphorus, Magnesium, Vitamin B6, Zinc, Vitamin B3, Vitamin B2, and Vitamin B1 than Black turtle bean.
  • Daily need coverage for Manganese from Teff is 388% higher.
  • Teff contains 6 times more Vitamin B3 than Black turtle bean. While Teff contains 3.363mg of Vitamin B3, Black turtle bean contains only 0.527mg.

Teff, uncooked and Beans, black turtle, mature seeds, cooked, boiled, without salt are the varieties used in this article.

Infographic

Teff vs Black turtle bean 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +227.3%
Contains more Iron +167.7%
Contains more Magnesium +275.5%
Contains more Phosphorus +182.2%
Contains more Zinc +377.6%
Contains more Copper +201.1%
Contains less Sodium -75%
Equal in Potassium - 433
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 54% 287% 132% 184% 38% 2% 99% 270%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 107% 35% 66% 39% 1% 21% 90%
Contains more Calcium +227.3%
Contains more Iron +167.7%
Contains more Magnesium +275.5%
Contains more Phosphorus +182.2%
Contains more Zinc +377.6%
Contains more Copper +201.1%
Contains less Sodium -75%
Equal in Potassium - 433

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Teff
6
:
Contains more Vitamin A +50%
Contains more Vitamin B1 +73.3%
Contains more Vitamin B2 +382.1%
Contains more Vitamin B3 +538.1%
Contains more Vitamin B5 +262.3%
Contains more Vitamin B6 +526%
Contains more Vitamin E +987.5%
Contains more Vitamin K +73.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 0% 98% 63% 64% 57% 112% 0% 0% 5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 18% 0% 0% 57% 13% 10% 16% 18% 65% 0% 9%
Contains more Vitamin A +50%
Contains more Vitamin B1 +73.3%
Contains more Vitamin B2 +382.1%
Contains more Vitamin B3 +538.1%
Contains more Vitamin B5 +262.3%
Contains more Vitamin B6 +526%
Contains more Vitamin E +987.5%
Contains more Vitamin K +73.7%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Teff Black turtle bean
Lower in Cholesterol ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Teff Black turtle bean Opinion
Net carbs 65.13g 16.05g Teff
Protein 13.3g 8.18g Teff
Fats 2.38g 0.35g Teff
Carbs 73.13g 24.35g Teff
Calories 367kcal 130kcal Teff
Starch 36.56g g Teff
Fructose 0.47g g Teff
Sugar 1.84g 0.32g Black turtle bean
Fiber 8g 8.3g Black turtle bean
Calcium 180mg 55mg Teff
Iron 7.63mg 2.85mg Teff
Magnesium 184mg 49mg Teff
Phosphorus 429mg 152mg Teff
Potassium 427mg 433mg Black turtle bean
Sodium 12mg 3mg Black turtle bean
Zinc 3.63mg 0.76mg Teff
Copper 0.81mg 0.269mg Teff
Vitamin A 9IU 6IU Teff
Vitamin E 0.08mg 0.87mg Black turtle bean
Vitamin D IU 0IU Black turtle bean
Vitamin D µg 0µg Black turtle bean
Vitamin C mg 0mg Black turtle bean
Vitamin B1 0.39mg 0.225mg Teff
Vitamin B2 0.27mg 0.056mg Teff
Vitamin B3 3.363mg 0.527mg Teff
Vitamin B5 0.942mg 0.26mg Teff
Vitamin B6 0.482mg 0.077mg Teff
Folate µg 86µg Black turtle bean
Vitamin B12 µg 0µg Black turtle bean
Vitamin K 1.9µg 3.3µg Black turtle bean
Tryptophan 0.139mg 0.097mg Teff
Threonine 0.51mg 0.344mg Teff
Isoleucine 0.501mg 0.361mg Teff
Leucine 1.068mg 0.653mg Teff
Lysine 0.376mg 0.562mg Black turtle bean
Methionine 0.428mg 0.123mg Teff
Phenylalanine 0.698mg 0.442mg Teff
Valine 0.686mg 0.428mg Teff
Histidine 0.301mg 0.228mg Teff
Cholesterol mg 0mg Teff
Trans Fat g 0g Teff
Saturated Fat 0.449g 0.089g Black turtle bean
Monounsaturated Fat 0.589g 0.03g Teff
Polyunsaturated fat 1.071g 0.149g Teff

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Teff Black turtle bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
33
Teff
17
Black turtle bean
Mineral Summary Score
133
Teff
47
Black turtle bean

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
80%
Teff
49%
Black turtle bean
Carbohydrates
73%
Teff
24%
Black turtle bean
Fats
11%
Teff
2%
Black turtle bean

Comparison summary

Which food is lower in Cholesterol?
Teff
Teff is lower in Cholesterol (difference - 0mg)
Which food is cheaper?
Teff
Teff is cheaper (difference - $1.6)
Which food is richer in minerals?
Teff
Teff is relatively richer in minerals
Which food is lower in Sugar?
Black turtle bean
Black turtle bean is lower in Sugar (difference - 1.52g)
Which food contains less Sodium?
Black turtle bean
Black turtle bean contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Black turtle bean
Black turtle bean is lower in Saturated Fat (difference - 0.36g)
Which food is lower in glycemic index?
Black turtle bean
Black turtle bean is lower in glycemic index (difference - 37)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Teff - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169747/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.