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  6. Teff vs. Adzuki bean

Teff vs. Adzuki bean — In-Depth Nutrition Comparison

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The main differences between teff and adzuki beans

  • Adzuki beans contain less manganese, iron, copper, phosphorus, magnesium, vitamin B6, vitamin B1, zinc, vitamin B3, and carbs than teff.
  • Daily need coverage for manganese for teff is 377% higher.
  • Adzuki beans have 5 times less vitamin B6 than teff. Teff has 0.482mg of vitamin B6, while adzuki beans have 0.096mg.

Food types used in this article are Teff, uncooked and Beans, adzuki, mature seeds, cooked, boiled, without salt.

Infographic

Teff vs Adzuki bean infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Teff
Teff
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 131% 54% 38% 286% 270% 99% 184% 1.6% 1205% 24%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 37% 8.4% 47% 75% 99% 48% 72% 1% 75% 6.5%
Contains more MagnesiumMagnesium +253.8%
Contains more CalciumCalcium +542.9%
Contains more IronIron +281.5%
Contains more CopperCopper +171.8%
Contains more ZincZinc +105.1%
Contains more PhosphorusPhosphorus +155.4%
Contains more ManganeseManganese +1512.6%
Contains more SeleniumSelenium +266.7%
Contains more PotassiumPotassium +24.6%
Contains less SodiumSodium -33.3%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Teff
Teff
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 1.6% 98% 62% 63% 57% 111% 0% 4.8% 0%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 29% 15% 13% 26% 22% 0% 0% 91%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +239.1%
Contains more Vitamin B2Vitamin B2 +321.9%
Contains more Vitamin B3Vitamin B3 +369%
Contains more Vitamin B5Vitamin B5 +119.1%
Contains more Vitamin B6Vitamin B6 +402.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Teff Adzuki bean DV% diff.
Manganese 9.24mg 0.573mg 377%
Iron 7.63mg 2mg 70%
Copper 0.81mg 0.298mg 57%
Phosphorus 429mg 168mg 37%
Magnesium 184mg 52mg 31%
Vitamin B6 0.482mg 0.096mg 30%
Folate 121µg 30%
Vitamin B1 0.39mg 0.115mg 23%
Zinc 3.63mg 1.77mg 17%
Vitamin B3 3.363mg 0.717mg 17%
Carbs 73.13g 24.77g 16%
Vitamin B2 0.27mg 0.064mg 16%
Calcium 180mg 28mg 15%
Starch 36.56g 15%
Calories 367kcal 128kcal 12%
Protein 13.3g 7.52g 12%
Vitamin B5 0.942mg 0.43mg 10%
Omega-3 (ALA) 0.135g 8%
Polyunsaturated fat 1.071g 0.021g 7%
Selenium 4.4µg 1.2µg 6%
Fats 2.38g 0.1g 4%
Potassium 427mg 532mg 3%
Fiber 8g 7.3g 3%
Vitamin K 1.9µg 2%
Choline 13.1mg 2%
Saturated fat 0.449g 0.036g 2%
Vitamin E 0.08mg 1%
Monounsaturated fat 0.589g 0.009g 1%
Fructose 0.47g 1%
Protein per 100 calories 3.6g 5.9g N/A
Calories per 10 g protein 276kcal 170kcal N/A
Weight per 100 calories 27g 78g N/A
Unsaturated / Saturated Fat ratio 3.7 0.83 N/A
Net carbs 65.13g 17.47g N/A
Sugar 1.84g N/A
Sodium 12mg 8mg 0%
Tryptophan 0.139mg 0.072mg 0%
Threonine 0.51mg 0.255mg 0%
Isoleucine 0.501mg 0.3mg 0%
Leucine 1.068mg 0.632mg 0%
Lysine 0.376mg 0.567mg 0%
Methionine 0.428mg 0.079mg 0%
Phenylalanine 0.698mg 0.398mg 0%
Valine 0.686mg 0.387mg 0%
Histidine 0.301mg 0.198mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Teff
Teff
3
13% 2% 73% 9% 2%
Protein: 13.3 g
Fats: 2.38 g
Carbs: 73.13 g
Water: 8.82 g
Other: 2.37 g
8% 25% 66%
Protein: 7.52 g
Fats: 0.1 g
Carbs: 24.77 g
Water: 66.29 g
Other: 1.32 g
Contains more ProteinProtein +76.9%
Contains more FatsFats +2280%
Contains more CarbsCarbs +195.2%
Contains more WaterWater +651.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Teff
Teff
2
21% 28% 51%
Saturated fat: Sat. Fat 0.449 g
Monounsaturated fat: Mono. Fat 0.589 g
Polyunsaturated fat: Poly. Fat 1.071 g
55% 14% 32%
Saturated fat: Sat. Fat 0.036 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.021 g
Contains more Mono. FatMonounsaturated fat +6444.4%
Contains more Poly. FatPolyunsaturated fat +5000%
Contains less Sat. FatSaturated fat -92%

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. Teff - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169747/nutrients
  2. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173728/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.