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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 for 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 39% 15% 22% 45% 77% 38% 55% 0.52% 88% 14%
Teff
Teff
9
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 less SodiumSodium -66.7%
Contains more MagnesiumMagnesium +240.7%
Contains more CalciumCalcium +252.9%
Contains more PotassiumPotassium +74.3%
Contains more IronIron +535.8%
Contains more CopperCopper +250.6%
Contains more ZincZinc +163%
Contains more PhosphorusPhosphorus +235.2%
Contains more ManganeseManganese +1266.9%
Contains more SeleniumSelenium +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.
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 3.7% 0% 0% 0% 34% 12% 9.3% 11% 2.1% 0% 0% 44% 0%
Teff
Teff
8
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 FolateFolate +∞%
Contains more Vitamin B1Vitamin B1 +191%
Contains more Vitamin B2Vitamin B2 +409.4%
Contains more Vitamin B3Vitamin B3 +579.4%
Contains more Vitamin B5Vitamin B5 +401.1%
Contains more Vitamin B6Vitamin B6 +5255.6%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Lupin Bean Teff DV% diff.
Manganese 0.676mg 9.24mg 372%
Iron 1.2mg 7.63mg 80%
Copper 0.231mg 0.81mg 64%
Phosphorus 128mg 429mg 43%
Vitamin B6 0.009mg 0.482mg 36%
Magnesium 54mg 184mg 31%
Carbs 9.88g 73.13g 21%
Vitamin B1 0.134mg 0.39mg 21%
Fiber 2.8g 8g 21%
Zinc 1.38mg 3.63mg 20%
Vitamin B3 0.495mg 3.363mg 18%
Vitamin B2 0.053mg 0.27mg 17%
Folate 59µg 15%
Vitamin B5 0.188mg 0.942mg 15%
Starch 36.56g 15%
Calcium 51mg 180mg 13%
Calories 119kcal 367kcal 12%
Protein 15.57g 13.3g 5%
Potassium 245mg 427mg 5%
Selenium 2.6µg 4.4µg 3%
Vitamin K 1.9µg 2%
Polyunsaturated fat 0.73g 1.071g 2%
Choline 13.1mg 2%
Vitamin E 0.08mg 1%
Fructose 0.47g 1%
Monounsaturated fat 1.18g 0.589g 1%
Fats 2.92g 2.38g 1%
Vitamin C 1.1mg 1%
Net carbs 7.08g 65.13g N/A
Sugar 1.84g N/A
Sodium 4mg 12mg 0%
Saturated fat 0.346g 0.449g 0%
Tryptophan 0.125mg 0.139mg 0%
Threonine 0.573mg 0.51mg 0%
Isoleucine 0.695mg 0.501mg 0%
Leucine 1.181mg 1.068mg 0%
Lysine 0.832mg 0.376mg 0%
Methionine 0.11mg 0.428mg 0%
Phenylalanine 0.618mg 0.698mg 0%
Valine 0.65mg 0.686mg 0%
Histidine 0.443mg 0.301mg 0%
Omega-3 - ALA 0.135g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Teff
2
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 +17.1%
Contains more FatsFats +22.7%
Contains more WaterWater +705.9%
Contains more CarbsCarbs +640.2%
Contains more OtherOther +330.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 52% 32%
Saturated fat: Sat. Fat 0.346 g
Monounsaturated fat: Mono. Fat 1.18 g
Polyunsaturated fat: Poly. Fat 0.73 g
Teff
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 less Sat. FatSaturated fat -22.9%
Contains more Mono. FatMonounsaturated fat +100.3%
Contains more Poly. FatPolyunsaturated fat +46.7%

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.