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Lupin Bean vs Teff - In-Depth Nutrition Comparison

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How are Lupin Bean and Teff different?

  • Lupin Bean 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 of Manganese 298% more than Lupin Bean.
  • Lupin Bean contains 2 times more Potassium than Teff. Lupin Bean contains 1013mg of Potassium, while Teff contains 427mg.

Lupins, mature seeds, raw and Teff, uncooked types were 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Lupin Bean
Lupin Bean
5
:
3
Teff
Teff
Contains more Potassium +137.2%
Contains more Zinc +30.9%
Contains more Copper +26.2%
Contains more Iron +75%
Contains less Sodium -20%
Equal in Calcium - 180
Equal in Magnesium - 184
Equal in Phosphorus - 429
Lupin Bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 53% 164% 142% 189% 90% 2% 130% 341%
Teff
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 54% 287% 132% 184% 38% 2% 99% 270%
Contains more Potassium +137.2%
Contains more Zinc +30.9%
Contains more Copper +26.2%
Contains more Iron +75%
Contains less Sodium -20%
Equal in Calcium - 180
Equal in Magnesium - 184
Equal in Phosphorus - 429

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Lupin Bean
Lupin Bean
5
:
7
Teff
Teff
Contains more Vitamin B1 +64.1%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +22.7%
Contains more Vitamin B3 +53.6%
Contains more Vitamin B5 +25.6%
Contains more Vitamin B6 +35%
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 0% 0% 0% 16% 160% 51% 42% 45% 83% 267% 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 B1 +64.1%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +22.7%
Contains more Vitamin B3 +53.6%
Contains more Vitamin B5 +25.6%
Contains more Vitamin B6 +35%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lupin Bean
Lupin Bean
4
:
1
Teff
Teff
Contains more Protein +172%
Contains more Fats +309.2%
Contains more Water +18.4%
Contains more Other +38.4%
Contains more Carbs +81.1%
Lupin Bean
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
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 +172%
Contains more Fats +309.2%
Contains more Water +18.4%
Contains more Other +38.4%
Contains more Carbs +81.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lupin Bean
Lupin Bean
2
:
1
Teff
Teff
Contains more Monounsaturated Fat +568.9%
Contains more Polyunsaturated fat +127.7%
Contains less Saturated Fat -61.2%
Lupin Bean
15% 52% 32%
Saturated Fat: 1.156 g
Monounsaturated Fat: 3.94 g
Polyunsaturated fat: 2.439 g
Teff
21% 28% 51%
Saturated Fat: 0.449 g
Monounsaturated Fat: 0.589 g
Polyunsaturated fat: 1.071 g
Contains more Monounsaturated Fat +568.9%
Contains more Polyunsaturated fat +127.7%
Contains less Saturated Fat -61.2%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Lupin Bean Teff
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Rich in minerals ok
Lower in glycemic index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Lupin Bean Teff Opinion
Net carbs 21.47g 65.13g Teff
Protein 36.17g 13.3g Lupin Bean
Fats 9.74g 2.38g Lupin Bean
Carbs 40.37g 73.13g Teff
Calories 371kcal 367kcal Lupin Bean
Starch 36.56g Teff
Fructose 0.47g Teff
Sugar 1.84g Lupin Bean
Fiber 18.9g 8g Lupin Bean
Calcium 176mg 180mg Teff
Iron 4.36mg 7.63mg Teff
Magnesium 198mg 184mg Lupin Bean
Phosphorus 440mg 429mg Lupin Bean
Potassium 1013mg 427mg Lupin Bean
Sodium 15mg 12mg Teff
Zinc 4.75mg 3.63mg Lupin Bean
Copper 1.022mg 0.81mg Lupin Bean
Vitamin A 0IU 9IU Teff
Vitamin E 0.08mg Teff
Vitamin C 4.8mg Lupin Bean
Vitamin B1 0.64mg 0.39mg Lupin Bean
Vitamin B2 0.22mg 0.27mg Teff
Vitamin B3 2.19mg 3.363mg Teff
Vitamin B5 0.75mg 0.942mg Teff
Vitamin B6 0.357mg 0.482mg Teff
Folate 355µg Lupin Bean
Vitamin K 1.9µg Teff
Tryptophan 0.289mg 0.139mg Lupin Bean
Threonine 1.331mg 0.51mg Lupin Bean
Isoleucine 1.615mg 0.501mg Lupin Bean
Leucine 2.743mg 1.068mg Lupin Bean
Lysine 1.933mg 0.376mg Lupin Bean
Methionine 0.255mg 0.428mg Teff
Phenylalanine 1.435mg 0.698mg Lupin Bean
Valine 1.51mg 0.686mg Lupin Bean
Histidine 1.03mg 0.301mg Lupin Bean
Saturated Fat 1.156g 0.449g Teff
Monounsaturated Fat 3.94g 0.589g Lupin Bean
Polyunsaturated fat 2.439g 1.071g Lupin Bean
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 show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
55%
Lupin Bean
33%
Teff
Minerals Daily Need Coverage Score
138%
Lupin Bean
133%
Teff

Comparison summary

Which food contains less Sodium?
Teff
Teff contains less Sodium (difference - 3mg)
Which food is lower in Cholesterol?
Teff
Teff is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Teff
Teff is lower in Saturated Fat (difference - 0.707g)
Which food is cheaper?
Teff
Teff is cheaper (difference - $2.3)
Which food is lower in Sugar?
Lupin Bean
Lupin Bean is lower in Sugar (difference - 1.84g)
Which food is richer in minerals?
Lupin Bean
Lupin Bean is relatively richer in minerals
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Lupin Bean - 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.