Teff vs Kidney Beans: Difference & Similarities

Although teff and kidney beans belong to different food groups, while teff belong is a grain, and kidney beans belong to legumes food group, and it’s not that common to compare foods from different groups, people are often interested in these comparisons as well.

That’s why we decided to create an in-depth article that compares teff and kidney beans, their nutritional values, similarities, differences, macronutrients, and micronutrients – vitamins and minerals.

Generally speaking, foods from grains and legume food groups are both high in carbs and protein and valuable addition to a plant-based diet.

Now, let’s see how teff and kidney beans compare specifically.

Teff

Teff (Eragrostis tef) is a small, gluten-free ancient grain that is native to Ethiopia and Eritrea.

It is a good source of iron, calcium, zinc, and B vitamins like niacin and thiamin. It is also a good source of dietary fiber, protein, and essential amino acids.

Teff has been linked to various health benefits, including improved blood sugar control and weight management. It is also gluten-free and easy to digest, making it a great option for people with gluten sensitivities or celiac disease.

Teff can be cooked and eaten as a porridge, added to soups and stews, or ground into flour to make bread, pancakes, and other baked goods. It can also be used as a replacement for grains like quinoa, millet, or oats in recipes.

Teff is an excellent source of Vitamin B1 (Thiamine), and Vitamin B6 (Pyroxidine).

It also contains a good amount of Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), and Vitamin B5 (Pantothenic acid).

Kidney Beans

Kidney beans (Phaseolus vulgaris) are a type of legume native to Central and South America.

They are a popular ingredient in many vegan and vegetarian dishes due to their high protein and fiber content, as well as their rich, nutty flavor.

Kidney beans are also a good source of several important nutrients, including potassium, iron, and B vitamins.

They can be enjoyed in a variety of dishes, such as kidney bean soup, chili, and salads.

In addition to being a nutritious food, kidney beans have been shown to have a number of potential health benefits.

They have been linked to lower cholesterol levels and improved blood sugar control, and may also help to reduce the risk of certain types of cancer.

Kidney Beans are an excellent source of Vitamin B1 (Thiamine), and Vitamin B9 (Folate).

They also contain a good amount of Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyroxidine), and Vitamin K and some Vitamin C.

Teff vs Kidney Beans Nutrition

Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing teff vs kidney beans.

This comparison will start by comparing the caloric value of teff and kidney beans and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.

Teff vs Kidney Beans Calories

Most calories in raw grains and legumes come from carbs. Peanuts are an exception here, but they are often considered a nut instead of a legume because of their nutritional profile.

Comparing kidney beans vs teff for weight loss, kidney beans are slightly lower in calories, with 333 calories per 100 grams, compared to 367 calories per 100 grams of teff.

However, both teff and kidney beans can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.

Teff vs Kidney Beans Protein

Legumes and most legume products, including teff and kidney beans, are important sources of plant-based protein.

Kidney Beans offer around 44% more protein than teff.

Kidney Beans have 23.6 grams of protein per 100 grams, while teff has 13.3 grams of protein per 100 grams.

Teff vs Kidney Beans Carbs

Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.

It’s also important for people on a keto diet, so let’s compare the carbs content in teff and kidney beans.

The total amount of carbohydrates is around 18% higher in teff than in kidney beans. It have 73.1 grams per 100 grams, compared to 60 grams in kidney beans.

There’s less sugar in teff than in kidney beans, 17% precisely.

One handful of teff (28 grams) contains 0.5 grams of sugar, while the same amount of kidney beans contains 0.6 grams.

Lastly, let’s take a look at the dietary fiber in teff and kidney beans.

Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.

With 7 grams of fiber per portion, kidney beans are a better source of fiber than teff which offer 2.2 grams per portion.

Teff vs Kidney Beans Fats

Like most other grains and legumes, with the exception of lupins and peanuts, teff and kidney beans are low in fat.

Fats in teff and kidney beans are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.

Total fat in teff and kidney beans:

• Teff: 2.4 grams per 100 grams
• Kidney Beans: 0.8 per 100 grams

Speaking of saturated fats, kidney beans are 75% lower in saturated fats.

Kidney Beans and teff contain 0.1 grams and 0.4 grams of saturated fat per 100 grams, respectively.

Teff vs Kidney Beans Vitamins Content

This section will discuss the vitamin content of teff and kidney beans.

Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.

Teff has a higher amount of vitamin C, vitamin B1 (Thiamine), vitamin B9 (Folate), vitamin E, and vitamin K.

However, kidney beans have a higher amount of vitamin A, vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), and vitamin B6 (Pyroxidine).

Teff and kidney beans contain the same amount of vitamin D, and vitamin B12 (Cobalamin).

The following table shows the exact amount of vitamins teff and kidney beans contain side by side, so you can easily compare them.

Teff vs Kidney Beans Minerals Content

Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.

Some minerals, like iron, calcium, zinc or, iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the teff and kidney beans comparison focuses on their mineral content.

Teff is a better source of copper, fluoride, iron, potassium, and sodium than kidney beans.

On the other hand, kidney beans are a higher amount of calcium, magnesium, manganese, phosphorus, selenium, and zinc.

Check out the table below to learn how teff and kidney beans compare when it comes to mineral content.

The Final Word

Teff and kidney beans are highly nutritious and a great addition to a plant-based diet.

Both teff and kidney beans are high in specific vitamins and minerals, and including them in your diet will give you the most benefits they offer.

Antioxidants found in grains and legumes can help to protect cells from damage and may reduce the risk of certain diseases and the effects of aging.

Additionally, the fiber and other nutrients in these foods can support the health of the digestive system and may even help to prevent certain digestive cancers.

Legumes and grains are a versatile food that can be incorporated into any meal of the day, including breakfast, lunch, or dinner. They can be served hot or cold, making them a convenient and tasty addition to a variety of dishes.