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  6. Lupin Bean vs. Teff

Lupin Bean vs. Teff — In-Depth Nutrition Comparison

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How are Lupin Bean and Teff different?

  • Teff has more Manganese, Iron, Copper, Phosphorus, Vitamin B6, Magnesium, Vitamin B1, Fiber, Zinc, and Vitamin B3 than Lupin Bean.
  • Daily need coverage for Manganese from Teff is 372% higher.

Lupins, mature seeds, cooked, boiled, without salt and Teff, uncooked are the varieties used in this article.

Infographic

Lupin Bean 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.
Lupin Bean
Lupin Bean
1
:
9
Teff
Teff
Contains less Sodium -66.7%
Contains more Calcium +252.9%
Contains more Iron +535.8%
Contains more Magnesium +240.7%
Contains more Phosphorus +235.2%
Contains more Potassium +74.3%
Contains more Zinc +163%
Contains more Copper +250.6%
Contains more Manganese +1266.9%
Contains more Selenium +69.2%
Lupin Bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 45% 39% 55% 22% 1% 38% 77% 89% 15%
Teff
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 54% 287% 132% 184% 38% 2% 99% 270% 1206% 24%
Contains less Sodium -66.7%
Contains more Calcium +252.9%
Contains more Iron +535.8%
Contains more Magnesium +240.7%
Contains more Phosphorus +235.2%
Contains more Potassium +74.3%
Contains more Zinc +163%
Contains more Copper +250.6%
Contains more Manganese +1266.9%
Contains more Selenium +69.2%

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.
Lupin Bean
Lupin Bean
4
:
8
Teff
Teff
Contains more Vitamin A +28.6%
Contains more Vitamin B1 +191%
Contains more Vitamin B2 +409.4%
Contains more Vitamin B3 +579.4%
Contains more Vitamin B5 +401.1%
Contains more Vitamin B6 +5255.6%
Lupin Bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 4% 34% 13% 10% 12% 3% 45% 0% 0%
Teff
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 0% 98% 63% 64% 57% 112% 0% 0% 5%
Contains more Vitamin A +28.6%
Contains more Vitamin B1 +191%
Contains more Vitamin B2 +409.4%
Contains more Vitamin B3 +579.4%
Contains more Vitamin B5 +401.1%
Contains more Vitamin B6 +5255.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lupin Bean
Lupin Bean
3
:
2
Teff
Teff
Contains more Protein +17.1%
Contains more Fats +22.7%
Contains more Water +705.9%
Contains more Carbs +640.2%
Contains more Other +330.9%
Lupin Bean
16% 3% 10% 71%
Protein: 15.57 g
Fats: 2.92 g
Carbs: 9.88 g
Water: 71.08 g
Other: 0.55 g
Teff
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 Protein +17.1%
Contains more Fats +22.7%
Contains more Water +705.9%
Contains more Carbs +640.2%
Contains more Other +330.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lupin Bean
Lupin Bean
2
:
1
Teff
Teff
Contains less Saturated Fat -22.9%
Contains more Monounsaturated Fat +100.3%
Contains more Polyunsaturated fat +46.7%
Lupin Bean
15% 52% 32%
Saturated Fat: 0.346 g
Monounsaturated Fat: 1.18 g
Polyunsaturated fat: 0.73 g
Teff
21% 28% 51%
Saturated Fat: 0.449 g
Monounsaturated Fat: 0.589 g
Polyunsaturated fat: 1.071 g
Contains less Saturated Fat -22.9%
Contains more Monounsaturated Fat +100.3%
Contains more Polyunsaturated fat +46.7%

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 Teff
Lower in Cholesterol ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Lupin Bean Teff Opinion
Net carbs 7.08g 65.13g Teff
Protein 15.57g 13.3g Lupin Bean
Fats 2.92g 2.38g Lupin Bean
Carbs 9.88g 73.13g Teff
Calories 119kcal 367kcal Teff
Starch 36.56g Teff
Fructose 0.47g Teff
Sugar 1.84g Lupin Bean
Fiber 2.8g 8g Teff
Calcium 51mg 180mg Teff
Iron 1.2mg 7.63mg Teff
Magnesium 54mg 184mg Teff
Phosphorus 128mg 429mg Teff
Potassium 245mg 427mg Teff
Sodium 4mg 12mg Lupin Bean
Zinc 1.38mg 3.63mg Teff
Copper 0.231mg 0.81mg Teff
Manganese 0.676mg 9.24mg Teff
Selenium 2.6µg 4.4µg Teff
Vitamin A 7IU 9IU Teff
Vitamin E 0.08mg Teff
Vitamin C 1.1mg Lupin Bean
Vitamin B1 0.134mg 0.39mg Teff
Vitamin B2 0.053mg 0.27mg Teff
Vitamin B3 0.495mg 3.363mg Teff
Vitamin B5 0.188mg 0.942mg Teff
Vitamin B6 0.009mg 0.482mg Teff
Folate 59µg Lupin Bean
Vitamin K 1.9µg Teff
Tryptophan 0.125mg 0.139mg Teff
Threonine 0.573mg 0.51mg Lupin Bean
Isoleucine 0.695mg 0.501mg Lupin Bean
Leucine 1.181mg 1.068mg Lupin Bean
Lysine 0.832mg 0.376mg Lupin Bean
Methionine 0.11mg 0.428mg Teff
Phenylalanine 0.618mg 0.698mg Teff
Valine 0.65mg 0.686mg Teff
Histidine 0.443mg 0.301mg Lupin Bean
Saturated Fat 0.346g 0.449g Lupin Bean
Monounsaturated Fat 1.18g 0.589g Lupin Bean
Polyunsaturated fat 0.73g 1.071g Teff
Omega-3 - ALA 0.135g Teff

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lupin Bean Teff
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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
10%
Lupin Bean
33%
Teff
Minerals Daily Need Coverage Score
39%
Lupin Bean
229%
Teff

Comparison summary

Which food is lower in Cholesterol?
Teff
Teff is lower in Cholesterol (difference - 0mg)
Which food is cheaper?
Teff
Teff is cheaper (difference - $2.3)
Which food is richer in minerals?
Teff
Teff is relatively richer in minerals
Which food is richer in vitamins?
Teff
Teff is relatively richer in vitamins
Which food is lower in Sugar?
Lupin Bean
Lupin Bean is lower in Sugar (difference - 1.84g)
Which food contains less Sodium?
Lupin Bean
Lupin Bean contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Lupin Bean
Lupin Bean is lower in Saturated Fat (difference - 0.103g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172424/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.