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Teff vs Refried beans - In-Depth Nutrition Comparison

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A recap on differences between Teff and Refried beans

  • Refried beans have less Manganese, Iron, Copper, Phosphorus, Magnesium, Vitamin B6, Zinc, Vitamin B1, Vitamin B3, and Fiber.
  • Teff covers your daily Manganese needs 389% more than Refried beans.
  • Refried beans contain 9 times less Vitamin B3 than Teff. Teff contains 3.363mg of Vitamin B3, while Refried beans contain 0.367mg.

Food varieties used in this article are Teff, uncooked and Refried beans, canned, traditional style (includes USDA commodity).

Infographic

Teff vs Refried beans infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +520.7%
Contains more Iron +429.9%
Contains more Magnesium +425.7%
Contains more Phosphorus +366.3%
Contains more Potassium +33.9%
Contains less Sodium -96.8%
Contains more Zinc +525.9%
Contains more Copper +527.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 54% 287% 132% 184% 38% 2% 99% 270%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 54% 25% 40% 29% 49% 16% 43%
Contains more Calcium +520.7%
Contains more Iron +429.9%
Contains more Magnesium +425.7%
Contains more Phosphorus +366.3%
Contains more Potassium +33.9%
Contains less Sodium -96.8%
Contains more Zinc +525.9%
Contains more Copper +527.9%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Teff
6
:
Contains more Vitamin A +∞%
Contains more Vitamin B1 +413.2%
Contains more Vitamin B2 +241.8%
Contains more Vitamin B3 +816.3%
Contains more Vitamin B5 +398.4%
Contains more Vitamin B6 +368%
Contains more Vitamin E +12.5%
Contains more Vitamin K +10.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 0% 98% 63% 64% 57% 112% 0% 0% 5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 20% 19% 19% 7% 12% 24% 9% 0% 6%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +413.2%
Contains more Vitamin B2 +241.8%
Contains more Vitamin B3 +816.3%
Contains more Vitamin B5 +398.4%
Contains more Vitamin B6 +368%
Contains more Vitamin E +12.5%
Contains more Vitamin K +10.5%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Teff Refried beans
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Sugar ok
Lower in glycemic index ok
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Teff Refried beans Opinion
Net carbs 65.13g 9.85g Teff
Protein 13.3g 4.98g Teff
Fats 2.38g 2.01g Teff
Carbs 73.13g 13.55g Teff
Calories 367kcal 90kcal Teff
Starch 36.56g 7.43g Teff
Fructose 0.47g 0g Teff
Sugar 1.84g 0.54g Refried beans
Fiber 8g 3.7g Teff
Calcium 180mg 29mg Teff
Iron 7.63mg 1.44mg Teff
Magnesium 184mg 35mg Teff
Phosphorus 429mg 92mg Teff
Potassium 427mg 319mg Teff
Sodium 12mg 370mg Teff
Zinc 3.63mg 0.58mg Teff
Copper 0.81mg 0.129mg Teff
Vitamin A 9IU 0IU Teff
Vitamin E 0.08mg 0.09mg Refried beans
Vitamin D IU 0IU Refried beans
Vitamin D µg 0µg Refried beans
Vitamin C mg 6mg Refried beans
Vitamin B1 0.39mg 0.076mg Teff
Vitamin B2 0.27mg 0.079mg Teff
Vitamin B3 3.363mg 0.367mg Teff
Vitamin B5 0.942mg 0.189mg Teff
Vitamin B6 0.482mg 0.103mg Teff
Folate µg 11µg Refried beans
Vitamin B12 µg 0µg Refried beans
Vitamin K 1.9µg 2.1µg Refried beans
Tryptophan 0.139mg 0.065mg Teff
Threonine 0.51mg 0.231mg Teff
Isoleucine 0.501mg 0.242mg Teff
Leucine 1.068mg 0.438mg Teff
Lysine 0.376mg 0.377mg Refried beans
Methionine 0.428mg 0.083mg Teff
Phenylalanine 0.698mg 0.297mg Teff
Valine 0.686mg 0.287mg Teff
Histidine 0.301mg 153mg Refried beans
Cholesterol mg 0mg Teff
Trans Fat g 0.016g Teff
Saturated Fat 0.449g 0.631g Teff
Monounsaturated Fat 0.589g 0.601g Refried beans
Polyunsaturated fat 1.071g 0.543g Teff

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Teff Refried beans
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
33
Teff
10
Refried beans
Mineral Summary Score
133
Teff
33
Refried beans

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
80%
Teff
30%
Refried beans
Carbohydrates
73%
Teff
14%
Refried beans
Fats
11%
Teff
9%
Refried beans

Comparison summary

Which food contains less Sodium?
Teff
Teff contains less Sodium (difference - 358mg)
Which food is lower in Cholesterol?
Teff
Teff is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Teff
Teff is lower in Saturated Fat (difference - 0.182g)
Which food is richer in minerals?
Teff
Teff is relatively richer in minerals
Which food is lower in Sugar?
Refried beans
Refried beans is lower in Sugar (difference - 1.3g)
Which food is lower in glycemic index?
Refried beans
Refried beans is lower in glycemic index (difference - 19)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Teff - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169747/nutrients
  2. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/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.