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Winged bean vs. Teff — In-Depth Nutrition Comparison

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Important differences between Winged bean and Teff

  • Winged bean has more Copper, Vitamin B1, Potassium, and Vitamin B2, however, Teff has more Manganese, Phosphorus, and Magnesium.
  • Winged bean's daily need coverage for Copper is 129% more.
  • Winged bean has 5 times more Potassium than Teff. Winged bean has 586mg of Potassium, while Teff has 107mg.

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

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Potassium +447.7%
Contains more Zinc +25.2%
Contains more Copper +513.3%
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%
Equal in Iron - 2.05
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 75% 18% 20% 52% 5% 38% 462% 70% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 77% 36% 52% 10% 2% 31% 76% 374% 0%
Contains more Potassium +447.7%
Contains more Zinc +25.2%
Contains more Copper +513.3%
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%
Equal in Iron - 2.05

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.
:
2
Teff
Contains more Vitamin B1 +107.1%
Contains more Vitamin B2 +351.5%
Contains more Vitamin B3 +80.4%
Contains more Vitamin A +∞%
Contains more Vitamin B6 +29.3%
Equal in Folate - 18
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% 0% 0% 0% 46% 8% 18% 0% 23% 14% 0% 0%
Contains more Vitamin B1 +107.1%
Contains more Vitamin B2 +351.5%
Contains more Vitamin B3 +80.4%
Contains more Vitamin A +∞%
Contains more Vitamin B6 +29.3%
Equal in Folate - 18

Macronutrient Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Winged bean Teff
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 Winged bean Teff Opinion
Net carbs 28.1g 17.06g Winged bean
Protein 11.6g 3.87g Winged bean
Fats 0.9g 0.65g Winged bean
Carbs 28.1g 19.86g Winged bean
Calories 148kcal 101kcal Winged bean
Fiber 2.8g Teff
Calcium 30mg 49mg Teff
Iron 2mg 2.05mg Teff
Magnesium 24mg 50mg Teff
Phosphorus 45mg 120mg Teff
Potassium 586mg 107mg Winged bean
Sodium 35mg 8mg Teff
Zinc 1.39mg 1.11mg Winged bean
Copper 1.386mg 0.226mg Winged bean
Manganese 0.532mg 2.86mg Teff
Selenium 0.7µg Winged bean
Vitamin A 0IU 2IU Teff
Vitamin B1 0.379mg 0.183mg Winged bean
Vitamin B2 0.149mg 0.033mg Winged bean
Vitamin B3 1.64mg 0.909mg Winged bean
Vitamin B5 0.116mg Winged bean
Vitamin B6 0.075mg 0.097mg Teff
Folate 19µg 18µg Winged bean
Tryptophan 0.252mg 0.041mg Winged bean
Threonine 0.451mg 0.149mg Winged bean
Isoleucine 0.425mg 0.146mg Winged bean
Leucine 0.64mg 0.311mg Winged bean
Lysine 0.592mg 0.109mg Winged bean
Methionine 0.143mg 0.125mg Winged bean
Phenylalanine 0.451mg 0.203mg Winged bean
Valine 0.599mg 0.2mg Winged bean
Histidine 0.241mg 0.088mg 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
Winged bean Teff
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
17%
Winged bean
9%
Teff
Minerals Daily Need Coverage Score
75%
Winged bean
67%
Teff

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. 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/168918/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.