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  6. Teff vs. Cranberry beans

Teff vs. Cranberry beans — In-Depth Nutrition Comparison

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Summary of differences between Teff and Cranberry beans

  • Teff has more Manganese, while Cranberry beans has more Folate, Fiber, and Potassium.
  • Teff covers your daily need of Manganese 108% more than Cranberry beans.

These are the specific foods used in this comparison Teff, cooked and Beans, cranberry (roman), mature seeds, cooked, boiled, without salt.

Infographic

Teff vs Cranberry beans 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
1
:
8
Cranberry beans
Cranberry beans
Contains more Manganese +673%
Contains more Phosphorus +12.5%
Contains more Potassium +261.7%
Contains less Sodium -87.5%
Equal in Calcium - 50
Equal in Iron - 2.09
Equal in Magnesium - 50
Equal in Zinc - 1.14
Equal in Copper - 0.231
Teff
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 77% 36% 52% 10% 2% 31% 76% 374% 0%
Cranberry beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 79% 36% 58% 35% 1% 32% 77% 49% 8%
Contains more Manganese +673%
Contains more Phosphorus +12.5%
Contains more Potassium +261.7%
Contains less Sodium -87.5%
Equal in Calcium - 50
Equal in Iron - 2.09
Equal in Magnesium - 50
Equal in Zinc - 1.14
Equal in Copper - 0.231

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
Cranberry beans
Cranberry beans
Contains more Vitamin A +∞%
Contains more Vitamin B3 +76.5%
Contains more Vitamin B6 +19.8%
Contains more Vitamin B1 +14.8%
Contains more Vitamin B2 +109.1%
Contains more Folate +1050%
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%
Cranberry beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 53% 16% 10% 15% 19% 156% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +76.5%
Contains more Vitamin B6 +19.8%
Contains more Vitamin B1 +14.8%
Contains more Vitamin B2 +109.1%
Contains more Folate +1050%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Teff
Teff
2
:
3
Cranberry beans
Cranberry beans
Contains more Fats +41.3%
Contains more Water +15.9%
Contains more Protein +141.3%
Contains more Carbs +23.2%
Contains more Other +58%
Teff
4% 20% 75%
Protein: 3.87 g
Fats: 0.65 g
Carbs: 19.86 g
Water: 74.93 g
Other: 0.69 g
Cranberry beans
9% 24% 65%
Protein: 9.34 g
Fats: 0.46 g
Carbs: 24.46 g
Water: 64.65 g
Other: 1.09 g
Contains more Fats +41.3%
Contains more Water +15.9%
Contains more Protein +141.3%
Contains more Carbs +23.2%
Contains more Other +58%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Teff Cranberry beans Opinion
Net carbs 17.06g 15.86g Teff
Protein 3.87g 9.34g Cranberry beans
Fats 0.65g 0.46g Teff
Carbs 19.86g 24.46g Cranberry beans
Calories 101kcal 136kcal Cranberry beans
Fiber 2.8g 8.6g Cranberry beans
Calcium 49mg 50mg Cranberry beans
Iron 2.05mg 2.09mg Cranberry beans
Magnesium 50mg 50mg
Phosphorus 120mg 135mg Cranberry beans
Potassium 107mg 387mg Cranberry beans
Sodium 8mg 1mg Cranberry beans
Zinc 1.11mg 1.14mg Cranberry beans
Copper 0.226mg 0.231mg Cranberry beans
Manganese 2.86mg 0.37mg Teff
Selenium 1.3µg Cranberry beans
Vitamin A 2IU 0IU Teff
Vitamin B1 0.183mg 0.21mg Cranberry beans
Vitamin B2 0.033mg 0.069mg Cranberry beans
Vitamin B3 0.909mg 0.515mg Teff
Vitamin B5 0.24mg Cranberry beans
Vitamin B6 0.097mg 0.081mg Teff
Folate 18µg 207µg Cranberry beans
Tryptophan 0.041mg 0.111mg Cranberry beans
Threonine 0.149mg 0.393mg Cranberry beans
Isoleucine 0.146mg 0.412mg Cranberry beans
Leucine 0.311mg 0.746mg Cranberry beans
Lysine 0.109mg 0.641mg Cranberry beans
Methionine 0.125mg 0.14mg Cranberry beans
Phenylalanine 0.203mg 0.505mg Cranberry beans
Valine 0.2mg 0.489mg Cranberry beans
Histidine 0.088mg 0.26mg Cranberry beans
Saturated Fat 0.119g Teff
Monounsaturated Fat 0.04g Cranberry beans
Polyunsaturated fat 0.199g Cranberry beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Teff Cranberry beans
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
22%
Cranberry beans
Minerals Daily Need Coverage Score
67%
Teff
38%
Cranberry beans

Comparison summary

Which food is lower in Saturated Fat?
Teff
Teff is lower in Saturated Fat (difference - 0.119g)
Which food is cheaper?
Teff
Teff is cheaper (difference - $2.4)
Which food contains less Sodium?
Cranberry beans
Cranberry beans contains less Sodium (difference - 7mg)
Which food is lower in glycemic index?
Cranberry beans
Cranberry beans is lower in glycemic index (difference - 22)
Which food is richer in minerals?
Cranberry beans
Cranberry beans is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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. Cranberry beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173736/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.