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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 for 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.
  • Navy bean raw has a lower glycemic index (39) than teff (57).

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
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 15% 9.4% 77% 75% 30% 51% 1% 373% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
Contains more CalciumCalcium +226.7%
Contains more ZincZinc +24.7%
Contains more PhosphorusPhosphorus +20%
Contains less SodiumSodium -38.5%
Contains more ManganeseManganese +601%
Contains more MagnesiumMagnesium +102%
Contains more PotassiumPotassium +186.9%
Contains more CopperCopper +57.5%
~equal in Iron ~1.93mg

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
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 46% 7.6% 17% 0% 22% 0% 0% 14% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 0%
Contains more Vitamin B1Vitamin B1 +113.1%
Contains more Vitamin B2Vitamin B2 +551.5%
Contains more Vitamin B3Vitamin B3 +34.2%
Contains more Vitamin B6Vitamin B6 +96.9%
Contains more FolateFolate +633.3%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Teff Navy bean raw DV% diff.
Manganese 2.86mg 0.408mg 107%
Folate 18µg 132µg 29%
Vitamin C 18.8mg 21%
Vitamin B1 0.183mg 0.39mg 17%
Vitamin B5 0.825mg 17%
Copper 0.226mg 0.356mg 14%
Vitamin B2 0.033mg 0.215mg 14%
Magnesium 50mg 101mg 12%
Fiber 2.8g 11%
Vitamin B6 0.097mg 0.191mg 7%
Potassium 107mg 307mg 6%
Protein 3.87g 6.15g 5%
Polyunsaturated fat 0.407g 3%
Calcium 49mg 15mg 3%
Phosphorus 120mg 100mg 3%
Vitamin B3 0.909mg 1.22mg 2%
Calories 101kcal 67kcal 2%
Zinc 1.11mg 0.89mg 2%
Iron 2.05mg 1.93mg 2%
Carbs 19.86g 13.05g 2%
Selenium 0.6µg 1%
Fats 0.65g 0.7g 0%
Net carbs 17.06g 13.05g N/A
Sodium 8mg 13mg 0%
Saturated fat 0.085g 0%
Monounsaturated fat 0.052g 0%
Tryptophan 0.041mg 0.064mg 0%
Threonine 0.149mg 0.258mg 0%
Isoleucine 0.146mg 0.273mg 0%
Leucine 0.311mg 0.442mg 0%
Lysine 0.109mg 0.35mg 0%
Methionine 0.125mg 0.064mg 0%
Phenylalanine 0.203mg 0.31mg 0%
Valine 0.2mg 0.316mg 0%
Histidine 0.088mg 0.172mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Teff
Teff
1
4% 20% 75%
Protein: 3.87 g
Fats: 0.65 g
Carbs: 19.86 g
Water: 74.93 g
Other: 0.69 g
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 CarbsCarbs +52.2%
Contains more ProteinProtein +58.9%
Contains more OtherOther +37.7%
~equal in Fats ~0.7g
~equal in Water ~79.15g

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.