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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).

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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
Teff
8
:
Contains more Iron +429.9%
Contains more Calcium +520.7%
Contains more Potassium +33.9%
Contains more Magnesium +425.7%
Contains more Copper +527.9%
Contains more Zinc +525.9%
Contains more Phosphorus +366.3%
Contains less Sodium -96.8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 287% 54% 38% 132% 270% 99% 184% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 54% 9% 29% 25% 43% 16% 40% 49%
Contains more Iron +429.9%
Contains more Calcium +520.7%
Contains more Potassium +33.9%
Contains more Magnesium +425.7%
Contains more Copper +527.9%
Contains more Zinc +525.9%
Contains more Phosphorus +366.3%
Contains less Sodium -96.8%

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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 2% 0% 98% 63% 64% 57% 112% 0% 5% 0%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 20% 0% 2% 0% 19% 19% 7% 12% 24% 0% 6% 9%
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 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 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 Cholesterol ok
Lower in Sodium 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

Which food is preferable for your diet?

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

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Comparison summary

Which food is lower in Cholesterol?
Teff
Teff is lower in Cholesterol (difference - 0mg)
Which food contains less Sodium?
Teff
Teff contains less Sodium (difference - 358mg)
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.

All nutrients comparison - raw data values

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

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.