Teff vs Mung Beans: What’s The Difference?
Although teff and mung beans belong to different food groups, while teff belong is a grain, and mung 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 mung 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 mung beans compare specifically.
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).
Mung beans (Vigna radiata), also known as green gram or moong bean, are a type of legume native to India and Southeast Asia.
They are a popular ingredient in many vegan and vegetarian dishes due to their high protein and fiber content, as well as their delicate, nutty flavor.
Mung 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 mung bean soup, sprouts, and curry.
In addition to being a nutritious food, mung 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.
Mung Beans are an excellent source of Vitamin B1 (Thiamine), Vitamin B5 (Pantothenic acid), and Vitamin B9 (Folate).
They also contain a good amount of Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), and Vitamin B6 (Pyroxidine) and some Vitamin A, Vitamin C, and Vitamin K.
Teff vs Mung 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 mung beans.
This comparison will start by comparing the caloric value of teff and mung beans and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
|Energy||367 kcal||347 kcal|
|Carbs||73.13 g||62.6 g|
|Sugar||1.84 g||6.6 g|
|Fiber||8 g||16.3 g|
|Protein||13.3 g||23.9 g|
|Fat||2.38 g||1.15 g|
|Saturated Fat||0.449 g||0.348 g|
Teff vs Mung 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 mung beans vs teff for weight loss, mung beans are slightly lower in calories, with 347 calories per 100 grams, compared to 367 calories per 100 grams of teff.
However, both teff and mung 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 Mung Beans Protein
Legumes and most legume products, including teff and mung beans, are important sources of plant-based protein.
Mung Beans offer around 44% more protein than teff.
Mung Beans have 23.9 grams of protein per 100 grams, while teff has 13.3 grams of protein per 100 grams.
Teff vs Mung 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 mung beans.
The total amount of carbohydrates is around 14% higher in teff than in mung beans. It have 73.1 grams per 100 grams, compared to 62.6 grams in mung beans.
There’s less sugar in teff than in mung beans, 72% precisely.
One handful of teff (28 grams) contains 0.5 grams of sugar, while the same amount of mung beans contains 1.8 grams.
Lastly, let’s take a look at the dietary fiber in teff and mung beans.
Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.
With 4.6 grams of fiber per portion, mung beans are a better source of fiber than teff which offer 2.2 grams per portion.
Teff vs Mung Beans Fats
Like most other grains and legumes, with the exception of lupins and peanuts, teff and mung beans are low in fat.
Fats in teff and mung beans are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in teff and mung beans:
- Teff: 2.4 grams per 100 grams
- Mung Beans: 1.2 per 100 grams
Speaking of saturated fats, mung beans are 25% lower in saturated fats.
Mung Beans and teff contain 0.3 grams and 0.4 grams of saturated fat per 100 grams, respectively.
Teff vs Mung Beans Vitamins Content
This section will discuss the vitamin content of teff and mung 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 A, vitamin C, vitamin B1 (Thiamine), vitamin B5 (Pantothenic acid), vitamin B9 (Folate), vitamin E, and vitamin K.
However, mung beans have a higher amount of vitamin B2 (Riboflavin), vitamin B3 (Niacin), and vitamin B6 (Pyroxidine).
Teff and mung beans contain the same amount of vitamin D, and vitamin B12 (Cobalamin).
The following table shows the exact amount of vitamins teff and mung beans contain side by side, so you can easily compare them.
|Vitamin A||9 IU||114 IU|
|Vitamin C||0||4.8 mg|
|Vitamin B1 (Thiamine)||0.39 mg||0.621 mg|
|Vitamin B2 (Riboflavin)||0.27 mg||0.233 mg|
|Vitamin B3 (Niacin)||3.363 mg||2.25 mg|
|Vitamin B5 (Pantothenic acid)||0.942 mg||1.91 mg|
|Vitamin B6 (Pyroxidine)||0.482 mg||0.382 mg|
|Vitamin B9 (Folate)||0||625 µg|
|Vitamin B12 (Cobalamin)||0||0|
|Vitamin E||0.08 mg||0.51 mg|
|Vitamin K||1.9 µg||9 µg|
Teff vs Mung 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 mung beans comparison focuses on their mineral content.
Teff is a better source of copper, fluoride, magnesium, potassium, selenium, and sodium than mung beans.
On the other hand, mung beans are a higher amount of calcium, iron, manganese, phosphorus, and zinc.
Check out the table below to learn how teff and mung beans compare when it comes to mineral content.
|Calcium||180 mg||132 mg|
|Copper||0.81 mg||0.941 mg|
|Iron||7.63 mg||6.74 mg|
|Magnesium||184 mg||189 mg|
|Manganese||9.24 mg||1.04 mg|
|Phosphorus||429 mg||367 mg|
|Potassium||427 mg||1250 mg|
|Selenium||4.4 µg||8.2 µg|
|Sodium||12 mg||15 mg|
|Zinc||3.63 mg||2.68 mg|
The Final Word
Teff and mung beans are highly nutritious and a great addition to a plant-based diet.
Both teff and mung 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.
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