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Teff vs Cranberry bean - In-Depth Nutrition Comparison

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Differences between Teff and Cranberry bean

  • Teff has more Manganese, Iron, Vitamin B6, Vitamin B3, Phosphorus, and Magnesium, while Cranberry bean has more Fiber, Vitamin B1, Potassium, and Selenium.
  • Teff's daily need coverage for Manganese is 362% higher.
  • Cranberry bean contains 2 times less Vitamin B3 than Teff. Teff contains 3.363mg of Vitamin B3, while Cranberry bean contains 1.455mg.

The food types used in this comparison are Teff, uncooked and Beans, cranberry (roman), mature seeds, raw.

Infographic

Teff vs Cranberry 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 Iron +52.6%
Contains more Calcium +41.7%
Contains more Magnesium +17.9%
Contains more Phosphorus +15.3%
Contains more Potassium +211.9%
Contains less Sodium -50%
Equal in Copper - 0.794
Equal in Zinc - 3.63
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 287% 54% 38% 132% 270% 99% 184% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 188% 39% 118% 112% 265% 99% 160% 1%
Contains more Iron +52.6%
Contains more Calcium +41.7%
Contains more Magnesium +17.9%
Contains more Phosphorus +15.3%
Contains more Potassium +211.9%
Contains less Sodium -50%
Equal in Copper - 0.794
Equal in Zinc - 3.63

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
7
:
Contains more Vitamin A +350%
Contains more Vitamin B2 +26.8%
Contains more Vitamin B3 +131.1%
Contains more Vitamin B5 +25.9%
Contains more Vitamin B6 +56%
Contains more Vitamin B1 +91.5%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 2% 0% 98% 63% 64% 57% 112% 0% 5% 0%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 0% 0% 187% 50% 28% 45% 72% 0% 0% 453%
Contains more Vitamin A +350%
Contains more Vitamin B2 +26.8%
Contains more Vitamin B3 +131.1%
Contains more Vitamin B5 +25.9%
Contains more Vitamin B6 +56%
Contains more Vitamin B1 +91.5%

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
69
Cranberry bean
Mineral Summary Score
133
Teff
122
Cranberry 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
138%
Cranberry bean
Carbohydrates
73%
Teff
60%
Cranberry bean
Fats
11%
Teff
6%
Cranberry bean

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 Cranberry 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

Which food is preferable for your diet?

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

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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 - $2.4)
Which food is richer in minerals?
Teff
Teff is relatively richer in minerals
Which food is lower in Sugar?
Cranberry bean
Cranberry bean is lower in Sugar (difference - 1.84g)
Which food contains less Sodium?
Cranberry bean
Cranberry bean contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Cranberry bean
Cranberry bean is lower in Saturated Fat (difference - 0.133g)
Which food is lower in glycemic index?
Cranberry bean
Cranberry bean is lower in glycemic index (difference - 22)
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.

All nutrients comparison - raw data values

Nutrient Teff Cranberry bean Opinion
Calories 367 335 Teff
Protein 13.3 23.03 Cranberry bean
Fats 2.38 1.23 Teff
Vitamin C 0 Cranberry bean
Carbs 73.13 60.05 Teff
Cholesterol 0 Teff
Vitamin D 0 Cranberry bean
Iron 7.63 5 Teff
Calcium 180 127 Teff
Potassium 427 1332 Cranberry bean
Magnesium 184 156 Teff
Sugar 1.84 Cranberry bean
Fiber 8 24.7 Cranberry bean
Copper 0.81 0.794 Teff
Zinc 3.63 3.63
Starch 36.56 Teff
Phosphorus 429 372 Teff
Sodium 12 6 Cranberry bean
Vitamin A 9 2 Teff
Vitamin E 0.08 Teff
Vitamin D 0 Cranberry bean
Vitamin B1 0.39 0.747 Cranberry bean
Vitamin B2 0.27 0.213 Teff
Vitamin B3 3.363 1.455 Teff
Vitamin B5 0.942 0.748 Teff
Vitamin B6 0.482 0.309 Teff
Vitamin B12 0 Cranberry bean
Vitamin K 1.9 Teff
Folate 604 Cranberry bean
Trans Fat 0 Teff
Saturated Fat 0.449 0.316 Cranberry bean
Monounsaturated Fat 0.589 0.106 Teff
Polyunsaturated fat 1.071 0.527 Teff
Tryptophan 0.139 0.273 Cranberry bean
Threonine 0.51 0.969 Cranberry bean
Isoleucine 0.501 1.017 Cranberry bean
Leucine 1.068 1.838 Cranberry bean
Lysine 0.376 1.58 Cranberry bean
Methionine 0.428 0.346 Teff
Phenylalanine 0.698 1.245 Cranberry bean
Valine 0.686 1.205 Cranberry bean
Histidine 0.301 0.641 Cranberry bean
Fructose 0.47 Teff

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. Cranberry bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.