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Teff vs Yardlong bean (Asparagus bean) - In-Depth Nutrition Comparison

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Differences between Teff and Yardlong bean (Asparagus bean)

  • Yardlong bean (Asparagus bean) contains less Manganese, Iron, Copper, Phosphorus, Vitamin B6, Magnesium, Zinc, Vitamin B1, Vitamin B3, and Vitamin B5 than Teff.
  • Teff's daily need coverage for Manganese is 393% higher.
  • Yardlong bean (Asparagus bean) contains 20 times less Vitamin B6 than Teff. Teff contains 0.482mg of Vitamin B6, while Yardlong bean (Asparagus bean) contains 0.024mg.

The food types used in this comparison are Teff, uncooked and Yardlong bean, raw.

Infographic

Teff vs Yardlong bean (Asparagus bean) 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 +260%
Contains more Iron +1523.4%
Contains more Magnesium +318.2%
Contains more Phosphorus +627.1%
Contains more Potassium +77.9%
Contains more Zinc +881.1%
Contains more Copper +1587.5%
Contains less Sodium -66.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 54% 287% 132% 184% 38% 2% 99% 270%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 18% 32% 26% 22% 1% 11% 16%
Contains more Calcium +260%
Contains more Iron +1523.4%
Contains more Magnesium +318.2%
Contains more Phosphorus +627.1%
Contains more Potassium +77.9%
Contains more Zinc +881.1%
Contains more Copper +1587.5%
Contains less Sodium -66.7%

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
7
:
Contains more Vitamin B1 +264.5%
Contains more Vitamin B2 +145.5%
Contains more Vitamin B3 +720.2%
Contains more Vitamin B5 +1612.7%
Contains more Vitamin B6 +1908.3%
Contains more Vitamin A +9511.1%
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 52% 0% 0% 63% 27% 26% 8% 4% 6% 47% 0% 0%
Contains more Vitamin B1 +264.5%
Contains more Vitamin B2 +145.5%
Contains more Vitamin B3 +720.2%
Contains more Vitamin B5 +1612.7%
Contains more Vitamin B6 +1908.3%
Contains more Vitamin A +9511.1%

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 Yardlong bean (Asparagus bean)
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol ok
Lower in glycemic index ok
Rich in minerals ok
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Teff Yardlong bean (Asparagus bean) Opinion
Net carbs 65.13g 8.35g Teff
Protein 13.3g 2.8g Teff
Fats 2.38g 0.4g Teff
Carbs 73.13g 8.35g Teff
Calories 367kcal 47kcal Teff
Starch 36.56g g Teff
Fructose 0.47g g Teff
Sugar 1.84g g Yardlong bean (Asparagus bean)
Fiber 8g g Teff
Calcium 180mg 50mg Teff
Iron 7.63mg 0.47mg Teff
Magnesium 184mg 44mg Teff
Phosphorus 429mg 59mg Teff
Potassium 427mg 240mg Teff
Sodium 12mg 4mg Yardlong bean (Asparagus bean)
Zinc 3.63mg 0.37mg Teff
Copper 0.81mg 0.048mg Teff
Vitamin A 9IU 865IU Yardlong bean (Asparagus bean)
Vitamin E 0.08mg mg Teff
Vitamin D IU 0IU Yardlong bean (Asparagus bean)
Vitamin D µg 0µg Yardlong bean (Asparagus bean)
Vitamin C mg 18.8mg Yardlong bean (Asparagus bean)
Vitamin B1 0.39mg 0.107mg Teff
Vitamin B2 0.27mg 0.11mg Teff
Vitamin B3 3.363mg 0.41mg Teff
Vitamin B5 0.942mg 0.055mg Teff
Vitamin B6 0.482mg 0.024mg Teff
Folate µg 62µg Yardlong bean (Asparagus bean)
Vitamin B12 µg 0µg Yardlong bean (Asparagus bean)
Vitamin K 1.9µg µg Teff
Tryptophan 0.139mg 0.032mg Teff
Threonine 0.51mg 0.104mg Teff
Isoleucine 0.501mg 0.15mg Teff
Leucine 1.068mg 0.2mg Teff
Lysine 0.376mg 0.184mg Teff
Methionine 0.428mg 0.04mg Teff
Phenylalanine 0.698mg 0.154mg Teff
Valine 0.686mg 0.162mg Teff
Histidine 0.301mg 0.09mg Teff
Cholesterol mg 0mg Teff
Trans Fat g 0g Teff
Saturated Fat 0.449g 0.105g Yardlong bean (Asparagus bean)
Monounsaturated Fat 0.589g 0.036g Teff
Polyunsaturated fat 1.071g 0.169g Teff

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Teff Yardlong bean (Asparagus bean)
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
19
Yardlong bean (Asparagus bean)
Mineral Summary Score
133
Teff
17
Yardlong bean (Asparagus bean)

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
17%
Yardlong bean (Asparagus bean)
Carbohydrates
73%
Teff
8%
Yardlong bean (Asparagus bean)
Fats
11%
Teff
2%
Yardlong bean (Asparagus bean)

Comparison summary

Which food is lower in Sugar?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Sugar (difference - 1.84g)
Which food contains less Sodium?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Saturated Fat (difference - 0.344g)
Which food is lower in Cholesterol?
Teff
Teff is lower in Cholesterol (difference - 0mg)
Which food is lower in glycemic index?
Teff
Teff is lower in glycemic index (difference - 29)
Which food is richer in minerals?
Teff
Teff is relatively richer in minerals
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. Yardlong bean (Asparagus bean) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169222/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.