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  6. Yardlong bean (Asparagus bean) raw vs. Teff

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

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Important differences between Yardlong bean (Asparagus bean) raw and Teff

  • Yardlong bean (Asparagus bean) raw has more Folate, and Vitamin B2, however, Teff has more Manganese, Copper, Iron, Phosphorus, Zinc, Vitamin B1, and Vitamin B6.
  • Teff's daily need coverage for Manganese is 115% more.
  • Yardlong bean (Asparagus bean) raw has 3 times more Folate than Teff. Yardlong bean (Asparagus bean) raw has 62µg of Folate, while Teff has 18µg.

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

Infographic

Yardlong bean (Asparagus bean) raw 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.
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw
4
:
6
Teff
Teff
Contains more Potassium +124.3%
Contains less Sodium -50%
Contains more Iron +336.2%
Contains more Magnesium +13.6%
Contains more Phosphorus +103.4%
Contains more Zinc +200%
Contains more Copper +370.8%
Contains more Manganese +1295.1%
Equal in Calcium - 49
Yardlong bean (Asparagus bean) raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 18% 32% 26% 22% 1% 11% 16% 27% 9%
Teff
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 77% 36% 52% 10% 2% 31% 76% 374% 0%
Contains more Potassium +124.3%
Contains less Sodium -50%
Contains more Iron +336.2%
Contains more Magnesium +13.6%
Contains more Phosphorus +103.4%
Contains more Zinc +200%
Contains more Copper +370.8%
Contains more Manganese +1295.1%
Equal in Calcium - 49

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.
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw
6
:
3
Teff
Teff
Contains more Vitamin A +43150%
Contains more Vitamin B2 +233.3%
Contains more Folate +244.4%
Contains more Vitamin B1 +71%
Contains more Vitamin B3 +121.7%
Contains more Vitamin B6 +304.2%
Yardlong bean (Asparagus bean) raw
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%
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%
Contains more Vitamin A +43150%
Contains more Vitamin B2 +233.3%
Contains more Folate +244.4%
Contains more Vitamin B1 +71%
Contains more Vitamin B3 +121.7%
Contains more Vitamin B6 +304.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw
1
:
4
Teff
Teff
Contains more Water +17.2%
Contains more Protein +38.2%
Contains more Fats +62.5%
Contains more Carbs +137.8%
Contains more Other +15%
Yardlong bean (Asparagus bean) raw
3% 8% 88%
Protein: 2.8 g
Fats: 0.4 g
Carbs: 8.35 g
Water: 87.85 g
Other: 0.6 g
Teff
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 Water +17.2%
Contains more Protein +38.2%
Contains more Fats +62.5%
Contains more Carbs +137.8%
Contains more Other +15%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Teff Opinion
Net carbs 8.35g 17.06g Teff
Protein 2.8g 3.87g Teff
Fats 0.4g 0.65g Teff
Carbs 8.35g 19.86g Teff
Calories 47kcal 101kcal Teff
Fiber 2.8g Teff
Calcium 50mg 49mg Yardlong bean (Asparagus bean) raw
Iron 0.47mg 2.05mg Teff
Magnesium 44mg 50mg Teff
Phosphorus 59mg 120mg Teff
Potassium 240mg 107mg Yardlong bean (Asparagus bean) raw
Sodium 4mg 8mg Yardlong bean (Asparagus bean) raw
Zinc 0.37mg 1.11mg Teff
Copper 0.048mg 0.226mg Teff
Manganese 0.205mg 2.86mg Teff
Selenium 1.5µg Yardlong bean (Asparagus bean) raw
Vitamin A 865IU 2IU Yardlong bean (Asparagus bean) raw
Vitamin A RAE 43µg 0µg Yardlong bean (Asparagus bean) raw
Vitamin C 18.8mg Yardlong bean (Asparagus bean) raw
Vitamin B1 0.107mg 0.183mg Teff
Vitamin B2 0.11mg 0.033mg Yardlong bean (Asparagus bean) raw
Vitamin B3 0.41mg 0.909mg Teff
Vitamin B5 0.055mg Yardlong bean (Asparagus bean) raw
Vitamin B6 0.024mg 0.097mg Teff
Folate 62µg 18µg Yardlong bean (Asparagus bean) raw
Tryptophan 0.032mg 0.041mg Teff
Threonine 0.104mg 0.149mg Teff
Isoleucine 0.15mg 0.146mg Yardlong bean (Asparagus bean) raw
Leucine 0.2mg 0.311mg Teff
Lysine 0.184mg 0.109mg Yardlong bean (Asparagus bean) raw
Methionine 0.04mg 0.125mg Teff
Phenylalanine 0.154mg 0.203mg Teff
Valine 0.162mg 0.2mg Teff
Histidine 0.09mg 0.088mg Yardlong bean (Asparagus bean) raw
Saturated Fat 0.105g Teff
Monounsaturated Fat 0.036g Yardlong bean (Asparagus bean) raw
Polyunsaturated fat 0.169g Yardlong bean (Asparagus bean) raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yardlong bean (Asparagus bean) raw 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
19%
Yardlong bean (Asparagus bean) raw
9%
Teff
Minerals Daily Need Coverage Score
17%
Yardlong bean (Asparagus bean) raw
67%
Teff

Comparison summary

Which food contains less Sodium?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Teff
Teff is lower in Saturated Fat (difference - 0.105g)
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 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 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

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. Yardlong bean (Asparagus bean) raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169222/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.