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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 richer in fiber, copper, vitamin B1, potassium, zinc, and selenium, while teff is higher in manganese, iron, vitamin B6, and vitamin B3.
  • Teff covers your daily need for manganese, 298% more than lupin Bean Raw.
  • Lupin Bean Raw contains 2 times more potassium than teff. Lupin Bean Raw contains 1013mg of potassium, while teff contains 427mg.

Lupins, mature seeds, raw and Teff, uncooked types were 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
3
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%
Contains more PotassiumPotassium +137.2%
Contains more CopperCopper +26.2%
Contains more ZincZinc +30.9%
Contains more SeleniumSelenium +86.4%
Contains more IronIron +75%
Contains less SodiumSodium -20%
Contains more ManganeseManganese +287.9%
~equal in Magnesium ~184mg
~equal in Calcium ~180mg
~equal in Phosphorus ~429mg

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
7
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% 1.6% 0% 98% 62% 63% 57% 111% 0% 4.8% 0% 7.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +64.1%
Contains more FolateFolate +∞%
Contains more Vitamin B2Vitamin B2 +22.7%
Contains more Vitamin B3Vitamin B3 +53.6%
Contains more Vitamin B5Vitamin B5 +25.6%
Contains more Vitamin B6Vitamin B6 +35%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Lupin Bean Raw Teff DV% diff.
Manganese 2.382mg 9.24mg 298%
Folate 355µg 89%
Protein 36.17g 13.3g 46%
Fiber 18.9g 8g 44%
Iron 4.36mg 7.63mg 41%
Copper 1.022mg 0.81mg 24%
Vitamin B1 0.64mg 0.39mg 21%
Potassium 1013mg 427mg 17%
Starch 36.56g 15%
Fats 9.74g 2.38g 11%
Carbs 40.37g 73.13g 11%
Vitamin B6 0.357mg 0.482mg 10%
Zinc 4.75mg 3.63mg 10%
Polyunsaturated fat 2.439g 1.071g 9%
Monounsaturated fat 3.94g 0.589g 8%
Selenium 8.2µg 4.4µg 7%
Vitamin B3 2.19mg 3.363mg 7%
Vitamin C 4.8mg 5%
Vitamin B5 0.75mg 0.942mg 4%
Vitamin B2 0.22mg 0.27mg 4%
Saturated fat 1.156g 0.449g 3%
Magnesium 198mg 184mg 3%
Choline 13.1mg 2%
Phosphorus 440mg 429mg 2%
Vitamin K 1.9µg 2%
Vitamin E 0.08mg 1%
Fructose 0.47g 1%
Calories 371kcal 367kcal 0%
Net carbs 21.47g 65.13g N/A
Calcium 176mg 180mg 0%
Sugar 1.84g N/A
Sodium 15mg 12mg 0%
Tryptophan 0.289mg 0.139mg 0%
Threonine 1.331mg 0.51mg 0%
Isoleucine 1.615mg 0.501mg 0%
Leucine 2.743mg 1.068mg 0%
Lysine 1.933mg 0.376mg 0%
Methionine 0.255mg 0.428mg 0%
Phenylalanine 1.435mg 0.698mg 0%
Valine 1.51mg 0.686mg 0%
Histidine 1.03mg 0.301mg 0%
Omega-3 - ALA 0.135g N/A

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
1
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
Contains more ProteinProtein +172%
Contains more FatsFats +309.2%
Contains more WaterWater +18.4%
Contains more OtherOther +38.4%
Contains more CarbsCarbs +81.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 52% 32%
Saturated fat: Sat. Fat 1.156 g
Monounsaturated fat: Mono. Fat 3.94 g
Polyunsaturated fat: Poly. Fat 2.439 g
Teff
1
21% 28% 51%
Saturated fat: Sat. Fat 0.449 g
Monounsaturated fat: Mono. Fat 0.589 g
Polyunsaturated fat: Poly. Fat 1.071 g
Contains more Mono. FatMonounsaturated fat +568.9%
Contains more Poly. FatPolyunsaturated fat +127.7%
Contains less Sat. FatSaturated fat -61.2%

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/169747/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.