Teff vs. Navy beans — In-Depth Nutrition Comparison

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Differences between teff and navy beans

Teff has more manganese, while navy beans have more fiber, folate, and potassium.
Teff's daily need coverage for manganese is 101% higher.
Navy beans have a lower glycemic index. The glycemic index of navy beans is 39, while the glycemic index of teff is 57.

The food types used in this comparison are Teff, cooked and Beans, navy, mature seeds, cooked, boiled, without salt.

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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" charts below show how much of the daily needs can be covered by 300 grams of the food.

Teff

Navy beans

Contains more ManganeseManganese

+442.7%

Contains more CalciumCalcium	+40.8%
Contains more PotassiumPotassium	+263.6%
Contains more IronIron	+15.1%
Contains more PhosphorusPhosphorus	+20%
Contains less SodiumSodium	-100%

~equal in Magnesium ~53mg

~equal in Copper ~0.21mg

~equal in Zinc ~1.03mg

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

Navy beans

Contains more Vitamin B3Vitamin B3

+40.1%

Contains more Vitamin B1Vitamin B1	+29.5%
Contains more Vitamin B2Vitamin B2	+100%
Contains more Vitamin B6Vitamin B6	+42.3%
Contains more FolateFolate	+677.8%

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Manganese	2.86mg	0.527mg	101%
Folate	18µg	140µg	31%
Fiber	2.8g	10.5g	31%
Protein	3.87g	8.23g	9%
Choline		44.7mg	8%
Potassium	107mg	389mg	8%
Starch		15.4g	6%
Vitamin B1	0.183mg	0.237mg	5%
Vitamin B5		0.266mg	5%
Selenium		2.9µg	5%
Iron	2.05mg	2.36mg	4%
Polyunsaturated fat		0.49g	3%
Vitamin B6	0.097mg	0.138mg	3%
Vitamin B2	0.033mg	0.066mg	3%
Phosphorus	120mg	144mg	3%
Vitamin B3	0.909mg	0.649mg	2%
Calories	101kcal	140kcal	2%
Copper	0.226mg	0.21mg	2%
Calcium	49mg	69mg	2%
Carbs	19.86g	26.05g	2%
Zinc	1.11mg	1.03mg	1%
Magnesium	50mg	53mg	1%
Vitamin K		0.6µg	1%
Vitamin C		0.9mg	1%
Fats	0.65g	0.62g	0%
Net carbs	17.06g	15.55g	N/A
Sugar		0.37g	N/A
Sodium	8mg	0mg	0%
Vitamin E		0.01mg	0%
Saturated fat		0.098g	0%
Monounsaturated fat		0.142g	0%
Tryptophan	0.041mg	0.1mg	0%
Threonine	0.149mg	0.289mg	0%
Isoleucine	0.146mg	0.387mg	0%
Leucine	0.311mg	0.7mg	0%
Lysine	0.109mg	0.52mg	0%
Methionine	0.125mg	0.111mg	0%
Phenylalanine	0.203mg	0.471mg	0%
Valine	0.2mg	0.504mg	0%
Histidine	0.088mg	0.206mg	0%
Omega-3 - ALA		0.177g	N/A