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Winged bean vs Teff - In-Depth Nutrition Comparison

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Differences between Winged bean and Teff

  • Winged bean has more Copper, while Teff has more Manganese, Iron, Phosphorus, Magnesium, Vitamin B6, Zinc, Vitamin B5, Calcium, and Vitamin B3.
  • Teff's daily need coverage for Manganese is 379% higher.
  • Teff contains 2 times less Copper than Winged bean. Winged bean contains 1.386mg of Copper, while Teff contains 0.81mg.

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

Infographic

Winged bean vs Teff 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Potassium +37.2%
Contains more Copper +71.1%
Contains more Calcium +500%
Contains more Iron +281.5%
Contains more Magnesium +666.7%
Contains more Phosphorus +853.3%
Contains less Sodium -65.7%
Contains more Zinc +161.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 75% 18% 20% 52% 5% 38% 462%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 54% 287% 132% 184% 38% 2% 99% 270%
Contains more Potassium +37.2%
Contains more Copper +71.1%
Contains more Calcium +500%
Contains more Iron +281.5%
Contains more Magnesium +666.7%
Contains more Phosphorus +853.3%
Contains less Sodium -65.7%
Contains more Zinc +161.2%

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
:
8
Teff
Contains more Vitamin A +∞%
Contains more Vitamin B2 +81.2%
Contains more Vitamin B3 +105.1%
Contains more Vitamin B5 +712.1%
Contains more Vitamin B6 +542.7%
Equal in Vitamin B1 - 0.39
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%
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%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +81.2%
Contains more Vitamin B3 +105.1%
Contains more Vitamin B5 +712.1%
Contains more Vitamin B6 +542.7%
Equal in Vitamin B1 - 0.39

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.
Winged bean Teff
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in price ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Winged bean Teff Opinion
Net carbs 28.1g 65.13g Teff
Protein 11.6g 13.3g Teff
Fats 0.9g 2.38g Teff
Carbs 28.1g 73.13g Teff
Calories 148kcal 367kcal Teff
Starch g 36.56g Teff
Fructose g 0.47g Teff
Sugar g 1.84g Winged bean
Fiber g 8g Teff
Calcium 30mg 180mg Teff
Iron 2mg 7.63mg Teff
Magnesium 24mg 184mg Teff
Phosphorus 45mg 429mg Teff
Potassium 586mg 427mg Winged bean
Sodium 35mg 12mg Teff
Zinc 1.39mg 3.63mg Teff
Copper 1.386mg 0.81mg Winged bean
Vitamin A 0IU 9IU Teff
Vitamin E mg 0.08mg Teff
Vitamin D 0IU IU Winged bean
Vitamin D 0µg µg Winged bean
Vitamin C 0mg mg Winged bean
Vitamin B1 0.379mg 0.39mg Teff
Vitamin B2 0.149mg 0.27mg Teff
Vitamin B3 1.64mg 3.363mg Teff
Vitamin B5 0.116mg 0.942mg Teff
Vitamin B6 0.075mg 0.482mg Teff
Folate 19µg µg Winged bean
Vitamin B12 0µg µg Winged bean
Vitamin K µg 1.9µg Teff
Tryptophan 0.252mg 0.139mg Winged bean
Threonine 0.451mg 0.51mg Teff
Isoleucine 0.425mg 0.501mg Teff
Leucine 0.64mg 1.068mg Teff
Lysine 0.592mg 0.376mg Winged bean
Methionine 0.143mg 0.428mg Teff
Phenylalanine 0.451mg 0.698mg Teff
Valine 0.599mg 0.686mg Teff
Histidine 0.241mg 0.301mg Teff
Cholesterol 0mg mg Teff
Trans Fat 0g g Teff
Saturated Fat 0.222g 0.449g Winged bean
Monounsaturated Fat 0.234g 0.589g Teff
Polyunsaturated fat 0.174g 1.071g Teff

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winged bean Teff
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
17
Winged bean
33
Teff
Mineral Summary Score
85
Winged bean
133
Teff

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
70%
Winged bean
80%
Teff
Carbohydrates
28%
Winged bean
73%
Teff
Fats
4%
Winged bean
11%
Teff

Comparison summary

Which food is lower in Sugar?
Winged bean
Winged bean is lower in Sugar (difference - 1.84g)
Which food is lower in Saturated Fat?
Winged bean
Winged bean is lower in Saturated Fat (difference - 0.227g)
Which food is lower in glycemic index?
Winged bean
Winged bean is lower in glycemic index (difference - 25)
Which food contains less Sodium?
Teff
Teff contains less Sodium (difference - 23mg)
Which food is lower in Cholesterol?
Teff
Teff is lower in Cholesterol (difference - 0mg)
Which food is cheaper?
Teff
Teff is cheaper (difference - $0.5)
Which food is richer in vitamins?
Teff
Teff is relatively richer in vitamins
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

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. Winged bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/nutrients
  2. Teff - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169747/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.