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  6. Teff vs. Winged bean

Teff vs. Winged bean — In-Depth Nutrition Comparison

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Important differences between Teff and Winged bean

  • Teff has more Manganese, Phosphorus, and Magnesium, however, Winged bean has more Copper, Vitamin B1, Potassium, and Vitamin B2.
  • Winged bean's daily need coverage for Copper is 129% more.
  • Teff has 5 times more Manganese than Winged bean. Teff has 2.86mg of Manganese, while Winged bean has 0.532mg.

The food varieties used in the comparison are Teff, cooked and Winged bean tuber, raw.

Infographic

Teff vs Winged 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
Teff
6
:
4
Winged bean
Winged bean
Contains more Calcium +63.3%
Contains more Magnesium +108.3%
Contains more Phosphorus +166.7%
Contains less Sodium -77.1%
Contains more Manganese +437.6%
Contains more Potassium +447.7%
Contains more Zinc +25.2%
Contains more Copper +513.3%
Equal in Iron - 2
Teff
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 77% 36% 52% 10% 2% 31% 76% 374% 0%
Winged bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 75% 18% 20% 52% 5% 38% 462% 70% 4%
Contains more Calcium +63.3%
Contains more Magnesium +108.3%
Contains more Phosphorus +166.7%
Contains less Sodium -77.1%
Contains more Manganese +437.6%
Contains more Potassium +447.7%
Contains more Zinc +25.2%
Contains more Copper +513.3%
Equal in Iron - 2

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
Teff
2
:
7
Winged bean
Winged bean
Contains more Vitamin A +∞%
Contains more Vitamin B6 +29.3%
Contains more Vitamin B1 +107.1%
Contains more Vitamin B2 +351.5%
Contains more Vitamin B3 +80.4%
Equal in Folate - 19
Teff
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%
Winged bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 95% 35% 31% 7% 18% 15% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B6 +29.3%
Contains more Vitamin B1 +107.1%
Contains more Vitamin B2 +351.5%
Contains more Vitamin B3 +80.4%
Equal in Folate - 19

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Teff
Teff
1
:
4
Winged bean
Winged bean
Contains more Water +30.5%
Contains more Protein +199.7%
Contains more Fats +38.5%
Contains more Carbs +41.5%
Contains more Other +189.9%
Teff
4% 20% 75%
Protein: 3.87 g
Fats: 0.65 g
Carbs: 19.86 g
Water: 74.93 g
Other: 0.69 g
Winged bean
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
Contains more Water +30.5%
Contains more Protein +199.7%
Contains more Fats +38.5%
Contains more Carbs +41.5%
Contains more Other +189.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Teff Winged bean Opinion
Net carbs 17.06g 28.1g Winged bean
Protein 3.87g 11.6g Winged bean
Fats 0.65g 0.9g Winged bean
Carbs 19.86g 28.1g Winged bean
Calories 101kcal 148kcal Winged bean
Fiber 2.8g Teff
Calcium 49mg 30mg Teff
Iron 2.05mg 2mg Teff
Magnesium 50mg 24mg Teff
Phosphorus 120mg 45mg Teff
Potassium 107mg 586mg Winged bean
Sodium 8mg 35mg Teff
Zinc 1.11mg 1.39mg Winged bean
Copper 0.226mg 1.386mg Winged bean
Manganese 2.86mg 0.532mg Teff
Selenium 0.7µg Winged bean
Vitamin A 2IU 0IU Teff
Vitamin B1 0.183mg 0.379mg Winged bean
Vitamin B2 0.033mg 0.149mg Winged bean
Vitamin B3 0.909mg 1.64mg Winged bean
Vitamin B5 0.116mg Winged bean
Vitamin B6 0.097mg 0.075mg Teff
Folate 18µg 19µg Winged bean
Tryptophan 0.041mg 0.252mg Winged bean
Threonine 0.149mg 0.451mg Winged bean
Isoleucine 0.146mg 0.425mg Winged bean
Leucine 0.311mg 0.64mg Winged bean
Lysine 0.109mg 0.592mg Winged bean
Methionine 0.125mg 0.143mg Winged bean
Phenylalanine 0.203mg 0.451mg Winged bean
Valine 0.2mg 0.599mg Winged bean
Histidine 0.088mg 0.241mg Winged bean
Saturated Fat 0.222g Teff
Monounsaturated Fat 0.234g Winged bean
Polyunsaturated fat 0.174g Winged bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Teff Winged bean
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
9%
Teff
17%
Winged bean
Minerals Daily Need Coverage Score
67%
Teff
75%
Winged bean

Comparison summary

Which food is lower in glycemic index?
Winged bean
Winged bean is lower in glycemic index (difference - 25)
Which food is richer in vitamins?
Winged bean
Winged bean is relatively richer in vitamins
Which food contains less Sodium?
Teff
Teff contains less Sodium (difference - 27mg)
Which food is lower in Saturated Fat?
Teff
Teff is lower in Saturated Fat (difference - 0.222g)
Which food is cheaper?
Teff
Teff is cheaper (difference - $0.5)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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. Winged bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/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.