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  6. Teff vs. Navy bean raw

Teff vs. Navy bean raw — In-Depth Nutrition Comparison

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How are Teff and Navy bean raw different?

  • Teff is higher in Manganese, however, Navy bean raw is richer in Folate, Vitamin B1, Copper, Vitamin B2, Magnesium, Vitamin B6, and Potassium.
  • Daily need coverage for Manganese from Teff is 107% higher.
  • Teff contains 3 times more Calcium than Navy bean raw. While Teff contains 49mg of Calcium, Navy bean raw contains only 15mg.

Teff, cooked and Beans, navy, mature seeds, sprouted, raw are the varieties used in this article.

Infographic

Teff vs Navy bean raw 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
6
:
4
Navy bean raw
Navy bean raw
Contains more Calcium +226.7%
Contains more Phosphorus +20%
Contains less Sodium -38.5%
Contains more Zinc +24.7%
Contains more Manganese +601%
Contains more Magnesium +102%
Contains more Potassium +186.9%
Contains more Copper +57.5%
Equal in Iron - 1.93
Teff
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 77% 36% 52% 10% 2% 31% 76% 374% 0%
Navy bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 73% 73% 43% 28% 2% 25% 119% 54% 4%
Contains more Calcium +226.7%
Contains more Phosphorus +20%
Contains less Sodium -38.5%
Contains more Zinc +24.7%
Contains more Manganese +601%
Contains more Magnesium +102%
Contains more Potassium +186.9%
Contains more Copper +57.5%
Equal in Iron - 1.93

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
0
:
9
Navy bean raw
Navy bean raw
Contains more Vitamin A +100%
Contains more Vitamin B1 +113.1%
Contains more Vitamin B2 +551.5%
Contains more Vitamin B3 +34.2%
Contains more Vitamin B6 +96.9%
Contains more Folate +633.3%
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%
Navy bean raw
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% 63% 98% 50% 23% 50% 45% 99% 0% 0%
Contains more Vitamin A +100%
Contains more Vitamin B1 +113.1%
Contains more Vitamin B2 +551.5%
Contains more Vitamin B3 +34.2%
Contains more Vitamin B6 +96.9%
Contains more Folate +633.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Teff
Teff
1
:
4
Navy bean raw
Navy bean raw
Contains more Carbs +52.2%
Contains more Protein +58.9%
Contains more Other +37.7%
Equal in Fats - 0.7
Equal in Water - 79.15
Teff
4% 20% 75%
Protein: 3.87 g
Fats: 0.65 g
Carbs: 19.86 g
Water: 74.93 g
Other: 0.69 g
Navy bean raw
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
Contains more Carbs +52.2%
Contains more Protein +58.9%
Contains more Other +37.7%
Equal in Fats - 0.7
Equal in Water - 79.15

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Teff Navy bean raw Opinion
Net carbs 17.06g 13.05g Teff
Protein 3.87g 6.15g Navy bean raw
Fats 0.65g 0.7g Navy bean raw
Carbs 19.86g 13.05g Teff
Calories 101kcal 67kcal Teff
Fiber 2.8g Teff
Calcium 49mg 15mg Teff
Iron 2.05mg 1.93mg Teff
Magnesium 50mg 101mg Navy bean raw
Phosphorus 120mg 100mg Teff
Potassium 107mg 307mg Navy bean raw
Sodium 8mg 13mg Teff
Zinc 1.11mg 0.89mg Teff
Copper 0.226mg 0.356mg Navy bean raw
Manganese 2.86mg 0.408mg Teff
Selenium 0.6µg Navy bean raw
Vitamin A 2IU 4IU Navy bean raw
Vitamin C 18.8mg Navy bean raw
Vitamin B1 0.183mg 0.39mg Navy bean raw
Vitamin B2 0.033mg 0.215mg Navy bean raw
Vitamin B3 0.909mg 1.22mg Navy bean raw
Vitamin B5 0.825mg Navy bean raw
Vitamin B6 0.097mg 0.191mg Navy bean raw
Folate 18µg 132µg Navy bean raw
Tryptophan 0.041mg 0.064mg Navy bean raw
Threonine 0.149mg 0.258mg Navy bean raw
Isoleucine 0.146mg 0.273mg Navy bean raw
Leucine 0.311mg 0.442mg Navy bean raw
Lysine 0.109mg 0.35mg Navy bean raw
Methionine 0.125mg 0.064mg Teff
Phenylalanine 0.203mg 0.31mg Navy bean raw
Valine 0.2mg 0.316mg Navy bean raw
Histidine 0.088mg 0.172mg Navy bean raw
Saturated Fat 0.085g Teff
Monounsaturated Fat 0.052g Navy bean raw
Polyunsaturated fat 0.407g Navy bean raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Teff Navy bean raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
35%
Navy bean raw
Minerals Daily Need Coverage Score
67%
Teff
42%
Navy bean raw

Comparison summary

Which food contains less Sodium?
Teff
Teff contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Teff
Teff is lower in Saturated Fat (difference - 0.085g)
Which food is cheaper?
Teff
Teff is cheaper (difference - $1.3)
Which food is lower in glycemic index?
Navy bean raw
Navy bean raw is lower in glycemic index (difference - 18)
Which food is richer in vitamins?
Navy bean raw
Navy bean raw is relatively richer in vitamins
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 minerals?
?
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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.