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  6. Lupin Bean Raw vs. Teff

Lupin Bean Raw vs. Teff — In-Depth Nutrition Comparison

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How are Lupin Bean Raw and Teff different?

  • Lupin Bean Raw is higher in Copper, Folate, Fiber, Phosphorus, Vitamin B1, Magnesium, Zinc, Iron, and Potassium, however, Teff is richer in Manganese.
  • Daily need coverage for Copper from Lupin Bean Raw is 88% higher.
  • Lupin Bean Raw contains 20 times more Folate than Teff. While Lupin Bean Raw contains 355µg of Folate, Teff contains only 18µg.

Lupins, mature seeds, raw and Teff, cooked are the varieties used in this article.

Infographic

Lupin 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 141% 53% 89% 164% 341% 130% 189% 2% 311% 45%
Teff
Teff
2
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 MagnesiumMagnesium +296%
Contains more CalciumCalcium +259.2%
Contains more PotassiumPotassium +846.7%
Contains more IronIron +112.7%
Contains more CopperCopper +352.2%
Contains more ZincZinc +327.9%
Contains more PhosphorusPhosphorus +266.7%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -46.7%
Contains more ManganeseManganese +20.1%

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 16% 0% 0% 0% 160% 51% 41% 45% 82% 0% 0% 266% 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% 0.12% 0% 0% 46% 7.6% 17% 0% 22% 0% 0% 14% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +249.7%
Contains more Vitamin B2Vitamin B2 +566.7%
Contains more Vitamin B3Vitamin B3 +140.9%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +268%
Contains more FolateFolate +1872.2%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
36% 10% 40% 10% 3%
Protein: 36.17 g
Fats: 9.74 g
Carbs: 40.37 g
Water: 10.44 g
Other: 3.28 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 +834.6%
Contains more FatsFats +1398.5%
Contains more CarbsCarbs +103.3%
Contains more OtherOther +375.4%
Contains more WaterWater +617.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Lupin Bean Raw Teff
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Sugar Equal

All nutrients comparison - raw data values

Nutrient Lupin Bean Raw Teff Opinion
Calories 371kcal 101kcal Lupin Bean Raw
Protein 36.17g 3.87g Lupin Bean Raw
Fats 9.74g 0.65g Lupin Bean Raw
Vitamin C 4.8mg Lupin Bean Raw
Net carbs 21.47g 17.06g Lupin Bean Raw
Carbs 40.37g 19.86g Lupin Bean Raw
Magnesium 198mg 50mg Lupin Bean Raw
Calcium 176mg 49mg Lupin Bean Raw
Potassium 1013mg 107mg Lupin Bean Raw
Iron 4.36mg 2.05mg Lupin Bean Raw
Fiber 18.9g 2.8g Lupin Bean Raw
Copper 1.022mg 0.226mg Lupin Bean Raw
Zinc 4.75mg 1.11mg Lupin Bean Raw
Phosphorus 440mg 120mg Lupin Bean Raw
Sodium 15mg 8mg Teff
Vitamin A 0IU 2IU Teff
Manganese 2.382mg 2.86mg Teff
Selenium 8.2µg Lupin Bean Raw
Vitamin B1 0.64mg 0.183mg Lupin Bean Raw
Vitamin B2 0.22mg 0.033mg Lupin Bean Raw
Vitamin B3 2.19mg 0.909mg Lupin Bean Raw
Vitamin B5 0.75mg Lupin Bean Raw
Vitamin B6 0.357mg 0.097mg Lupin Bean Raw
Folate 355µg 18µg Lupin Bean Raw
Saturated Fat 1.156g Teff
Monounsaturated Fat 3.94g Lupin Bean Raw
Polyunsaturated fat 2.439g Lupin Bean Raw
Tryptophan 0.289mg 0.041mg Lupin Bean Raw
Threonine 1.331mg 0.149mg Lupin Bean Raw
Isoleucine 1.615mg 0.146mg Lupin Bean Raw
Leucine 2.743mg 0.311mg Lupin Bean Raw
Lysine 1.933mg 0.109mg Lupin Bean Raw
Methionine 0.255mg 0.125mg Lupin Bean Raw
Phenylalanine 1.435mg 0.203mg Lupin Bean Raw
Valine 1.51mg 0.2mg Lupin Bean Raw
Histidine 1.03mg 0.088mg Lupin Bean Raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lupin Bean Raw Teff
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
51%
Lupin Bean Raw
8%
Teff
Minerals Daily Need Coverage Score
146%
Lupin Bean Raw
67%
Teff

Comparison summary

Which food contains less Sodium?
Teff
Teff contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Teff
Teff is lower in Saturated Fat (difference - 1.156g)
Which food is cheaper?
Teff
Teff is cheaper (difference - $2.3)
Which food is lower in glycemic index?
Lupin Bean Raw
Lupin Bean Raw is lower in glycemic index (difference - 57)
Which food is richer in minerals?
Lupin Bean Raw
Lupin Bean Raw is relatively richer in minerals
Which food is richer in vitamins?
Lupin Bean Raw
Lupin Bean Raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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. Lupin Bean Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172423/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.