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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.

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

Infographic

Teff vs Refried beans 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.
Contains more Calcium +69%
Contains more Iron +42.4%
Contains more Magnesium +42.9%
Contains more Phosphorus +30.4%
Contains less Sodium -97.8%
Contains more Zinc +91.4%
Contains more Copper +75.2%
Contains more Manganese +889.6%
Contains more Potassium +198.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 77% 36% 52% 10% 2% 31% 76% 374% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 54% 25% 40% 29% 49% 16% 43% 38% 32%
Contains more Calcium +69%
Contains more Iron +42.4%
Contains more Magnesium +42.9%
Contains more Phosphorus +30.4%
Contains less Sodium -97.8%
Contains more Zinc +91.4%
Contains more Copper +75.2%
Contains more Manganese +889.6%
Contains more Potassium +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
4
:
Contains more Vitamin A +∞%
Contains more Vitamin B1 +140.8%
Contains more Vitamin B3 +147.7%
Contains more Folate +63.6%
Contains more Vitamin B2 +139.4%
Equal in Vitamin B6 - 0.103
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%
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 +140.8%
Contains more Vitamin B3 +147.7%
Contains more Folate +63.6%
Contains more Vitamin B2 +139.4%
Equal in Vitamin B6 - 0.103

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +46.6%
Contains more Protein +28.7%
Contains more Fats +209.2%
Contains more Other +147.8%
Equal in Water - 77.75
4% 20% 75%
Protein: 3.87 g
Fats: 0.65 g
Carbs: 19.86 g
Water: 74.93 g
Other: 0.69 g
5% 2% 14% 78% 2%
Protein: 4.98 g
Fats: 2.01 g
Carbs: 13.55 g
Water: 77.75 g
Other: 1.71 g
Contains more Carbs +46.6%
Contains more Protein +28.7%
Contains more Fats +209.2%
Contains more Other +147.8%
Equal in Water - 77.75

Comparison summary table

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

All nutrients comparison - raw data values

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

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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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
10%
Refried beans
Minerals Daily Need Coverage Score
67%
Teff
33%
Refried beans

Comparison summary

Which food is lower in Sugar?
Teff
Teff is lower in Sugar (difference - 0.54g)
Which food contains less Sodium?
Teff
Teff contains less Sodium (difference - 362mg)
Which food is lower in Saturated Fat?
Teff
Teff is lower in Saturated Fat (difference - 0.631g)
Which food is richer in minerals?
Teff
Teff is relatively richer in minerals
Which food is lower in glycemic index?
Refried beans
Refried beans is lower in glycemic index (difference - 19)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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

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. 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.