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Teff vs. Mung bean — In-Depth Nutrition Comparison

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Summary of differences between teff and mung beans

  • Teff has more manganese, while mung beans have more folate, copper, iron, fiber, vitamin B1, phosphorus, potassium, magnesium, and vitamin B6.
  • Mung beans cover your daily need for folate, 152% more than teff.
  • Teff contains 3 times more manganese than mung beans. While teff contains 2.86mg of manganese, mung beans contain only 1.035mg.
  • Mung beans have a lower glycemic index. The glycemic index of mung beans is 31, while the glycemic index of teff is 57.

These are the specific foods used in this comparison Teff, cooked and Mung beans, mature seeds, raw.

Infographic

Teff vs Mung bean 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
2
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 135% 40% 110% 253% 314% 73% 157% 2% 135% 45%
Contains less SodiumSodium -46.7%
Contains more ManganeseManganese +176.3%
Contains more MagnesiumMagnesium +278%
Contains more CalciumCalcium +169.4%
Contains more PotassiumPotassium +1064.5%
Contains more IronIron +228.8%
Contains more CopperCopper +316.4%
Contains more ZincZinc +141.4%
Contains more PhosphorusPhosphorus +205.8%

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
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 16% 2% 10% 0% 155% 54% 42% 115% 88% 0% 23% 469% 53%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +239.3%
Contains more Vitamin B2Vitamin B2 +606.1%
Contains more Vitamin B3Vitamin B3 +147.6%
Contains more Vitamin B6Vitamin B6 +293.8%
Contains more FolateFolate +3372.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
24% 63% 9% 3%
Protein: 23.86 g
Fats: 1.15 g
Carbs: 62.62 g
Water: 9.05 g
Other: 3.32 g
Contains more WaterWater +728%
Contains more ProteinProtein +516.5%
Contains more FatsFats +76.9%
Contains more CarbsCarbs +215.3%
Contains more OtherOther +381.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Teff Mung bean DV% diff.
Folate 18µg 625µg 152%
Copper 0.226mg 0.941mg 79%
Manganese 2.86mg 1.035mg 79%
Iron 2.05mg 6.74mg 59%
Fiber 2.8g 16.3g 54%
Protein 3.87g 23.86g 40%
Vitamin B5 1.91mg 38%
Vitamin B1 0.183mg 0.621mg 37%
Phosphorus 120mg 367mg 35%
Potassium 107mg 1246mg 34%
Magnesium 50mg 189mg 33%
Vitamin B6 0.097mg 0.382mg 22%
Choline 97.9mg 18%
Vitamin B2 0.033mg 0.233mg 15%
Selenium 8.2µg 15%
Carbs 19.86g 62.62g 14%
Zinc 1.11mg 2.68mg 14%
Calories 101kcal 347kcal 12%
Vitamin B3 0.909mg 2.251mg 8%
Calcium 49mg 132mg 8%
Vitamin K 9µg 8%
Vitamin C 4.8mg 5%
Vitamin E 0.51mg 3%
Polyunsaturated fat 0.384g 3%
Saturated fat 0.348g 2%
Fats 0.65g 1.15g 1%
Vitamin A 0µg 6µg 1%
Net carbs 17.06g 46.32g N/A
Sugar 6.6g N/A
Sodium 8mg 15mg 0%
Monounsaturated fat 0.161g 0%
Tryptophan 0.041mg 0.26mg 0%
Threonine 0.149mg 0.782mg 0%
Isoleucine 0.146mg 1.008mg 0%
Leucine 0.311mg 1.847mg 0%
Lysine 0.109mg 1.664mg 0%
Methionine 0.125mg 0.286mg 0%
Phenylalanine 0.203mg 1.443mg 0%
Valine 0.2mg 1.237mg 0%
Histidine 0.088mg 0.695mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Teff Mung bean
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
8%
Teff
79%
Mung bean
Minerals Daily Need Coverage Score
67%
Teff
126%
Mung bean

Comparison summary

Which food is lower in Sugar?
Teff
Teff is lower in Sugar (difference - 6.6g)
Which food contains less Sodium?
Teff
Teff contains less Sodium (difference - 7mg)
Which food is lower in Saturated fat?
Teff
Teff is lower in Saturated fat (difference - 0.348g)
Which food is cheaper?
Teff
Teff is cheaper (difference - $1.5)
Which food is lower in glycemic index?
Mung bean
Mung bean is lower in glycemic index (difference - 26)
Which food is richer in minerals?
Mung bean
Mung bean is relatively richer in minerals
Which food is richer in vitamins?
Mung bean
Mung bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Mung bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174256/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.