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  6. Winged bean vs. Teff

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.
  • Teff has a higher glycemic index than winged bean.

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 17% 9% 52% 75% 462% 38% 19% 4.6% 69% 3.8%
Teff
Teff
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 15% 9.4% 77% 75% 30% 51% 1% 373% 0%
Contains more PotassiumPotassium +447.7%
Contains more CopperCopper +513.3%
Contains more ZincZinc +25.2%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +108.3%
Contains more CalciumCalcium +63.3%
Contains more PhosphorusPhosphorus +166.7%
Contains less SodiumSodium -77.1%
Contains more ManganeseManganese +437.6%
~equal in Iron ~2.05mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 95% 34% 31% 7% 17% 0% 0% 14% 0%
Teff
Teff
1
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 46% 7.6% 17% 0% 22% 0% 0% 14% 0%
Contains more Vitamin B1Vitamin B1 +107.1%
Contains more Vitamin B2Vitamin B2 +351.5%
Contains more Vitamin B3Vitamin B3 +80.4%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +29.3%
~equal in Vitamin C ~mg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Folate ~18µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Winged bean Teff DV% diff.
Copper 1.386mg 0.226mg 129%
Manganese 0.532mg 2.86mg 101%
Vitamin B1 0.379mg 0.183mg 16%
Protein 11.6g 3.87g 15%
Potassium 586mg 107mg 14%
Fiber 2.8g 11%
Phosphorus 45mg 120mg 11%
Vitamin B2 0.149mg 0.033mg 9%
Magnesium 24mg 50mg 6%
Vitamin B3 1.64mg 0.909mg 5%
Carbs 28.1g 19.86g 3%
Zinc 1.39mg 1.11mg 3%
Vitamin B6 0.075mg 0.097mg 2%
Vitamin B5 0.116mg 2%
Calories 148kcal 101kcal 2%
Calcium 30mg 49mg 2%
Selenium 0.7µg 1%
Saturated fat 0.222g 1%
Sodium 35mg 8mg 1%
Monounsaturated fat 0.234g 1%
Polyunsaturated fat 0.174g 1%
Iron 2mg 2.05mg 1%
Fats 0.9g 0.65g 0%
Net carbs 28.1g 17.06g N/A
Folate 19µg 18µg 0%
Tryptophan 0.252mg 0.041mg 0%
Threonine 0.451mg 0.149mg 0%
Isoleucine 0.425mg 0.146mg 0%
Leucine 0.64mg 0.311mg 0%
Lysine 0.592mg 0.109mg 0%
Methionine 0.143mg 0.125mg 0%
Phenylalanine 0.451mg 0.203mg 0%
Valine 0.599mg 0.2mg 0%
Histidine 0.241mg 0.088mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
Teff
Teff
1
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 ProteinProtein +199.7%
Contains more FatsFats +38.5%
Contains more CarbsCarbs +41.5%
Contains more OtherOther +189.9%
Contains more WaterWater +30.5%

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.