Teff vs. Refried beans — In-Depth Nutrition Comparison

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What are the main differences between teff and refried beans?

Teff is richer in manganese, copper, vitamin B1, and iron, yet refried beans are richer in potassium.
Teff's daily need coverage for manganese is 112% higher.
Teff has 2 times more vitamin B1 than refried beans. Teff has 0.183mg of vitamin B1, while refried beans have 0.076mg.
Teff contains less sodium.
Refried beans have a lower glycemic index than teff.

We used Teff, cooked and Refried beans, canned, traditional style (includes USDA commodity) types in this comparison.

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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

Refried beans

Contains more MagnesiumMagnesium	+42.9%
Contains more CalciumCalcium	+69%
Contains more IronIron	+42.4%
Contains more CopperCopper	+75.2%
Contains more ZincZinc	+91.4%
Contains more PhosphorusPhosphorus	+30.4%
Contains less SodiumSodium	-97.8%
Contains more ManganeseManganese	+889.6%

Contains more PotassiumPotassium

+198.1%

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

Refried beans

Contains more Vitamin B1Vitamin B1	+140.8%
Contains more Vitamin B3Vitamin B3	+147.7%
Contains more FolateFolate	+63.6%

Contains more Vitamin B2Vitamin B2

+139.4%

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B6 ~0.103mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Manganese	2.86mg	0.289mg	112%
Histidine	0.088mg	153mg	22%
Sodium	8mg	370mg	16%
Selenium		5.8µg	11%
Copper	0.226mg	0.129mg	11%
Vitamin B1	0.183mg	0.076mg	9%
Iron	2.05mg	1.44mg	8%
Vitamin C		6mg	7%
Potassium	107mg	319mg	6%
Zinc	1.11mg	0.58mg	5%
Vitamin B2	0.033mg	0.079mg	4%
Magnesium	50mg	35mg	4%
Polyunsaturated fat		0.543g	4%
Fiber	2.8g	3.7g	4%
Vitamin B5		0.189mg	4%
Choline		21.2mg	4%
Phosphorus	120mg	92mg	4%
Saturated fat		0.631g	3%
Vitamin B3	0.909mg	0.367mg	3%
Starch		7.43g	3%
Monounsaturated fat		0.601g	2%
Calcium	49mg	29mg	2%
Protein	3.87g	4.98g	2%
Carbs	19.86g	13.55g	2%
Fats	0.65g	2.01g	2%
Vitamin K		2.1µg	2%
Folate	18µg	11µg	2%
Calories	101kcal	90kcal	1%
Vitamin E		0.09mg	1%
Net carbs	17.06g	9.85g	N/A
Sugar		0.54g	N/A
Vitamin B6	0.097mg	0.103mg	0%
Trans fat		0.016g	N/A
Tryptophan	0.041mg	0.065mg	0%
Threonine	0.149mg	0.231mg	0%
Isoleucine	0.146mg	0.242mg	0%
Leucine	0.311mg	0.438mg	0%
Lysine	0.109mg	0.377mg	0%
Methionine	0.125mg	0.083mg	0%
Phenylalanine	0.203mg	0.297mg	0%
Valine	0.2mg	0.287mg	0%
Omega-3 - ALA		0.169g	N/A
Omega-3 - Eicosatrienoic acid		0.001g	N/A
Omega-6 - Eicosadienoic acid		0.008g	N/A
Omega-6 - Linoleic acid		0.36g	N/A