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Soybean raw vs Teff - In-Depth Nutrition Comparison

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Significant differences between Soybean raw and Teff

  • Soybean raw has more Iron, Copper, Vitamin B2, Vitamin B1, Potassium, Phosphorus, Vitamin K, Selenium, and Magnesium, however Teff is richer in Manganese.
  • Teff covers your daily Manganese needs 292% more than Soybean raw.
  • Teff has 25 times less Vitamin K than Soybean raw. Soybean raw has 47µg of Vitamin K, while Teff has 1.9µg.

Specific food types used in this comparison are Soybeans, mature seeds, raw and Teff, uncooked.

Infographic

Soybean 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Soybean raw
Soybean raw
8
:
0
Teff
Teff
Contains more Calcium +53.9%
Contains more Iron +105.8%
Contains more Magnesium +52.2%
Contains more Phosphorus +64.1%
Contains more Potassium +320.8%
Contains less Sodium -83.3%
Contains more Zinc +34.7%
Contains more Copper +104.7%
Soybean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 84% 589% 200% 302% 159% 1% 134% 553%
Teff
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 54% 287% 132% 184% 38% 2% 99% 270%
Contains more Calcium +53.9%
Contains more Iron +105.8%
Contains more Magnesium +52.2%
Contains more Phosphorus +64.1%
Contains more Potassium +320.8%
Contains less Sodium -83.3%
Contains more Zinc +34.7%
Contains more Copper +104.7%

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
Soybean raw
Soybean raw
9
:
3
Teff
Teff
Contains more Vitamin A +144.4%
Contains more Vitamin E +962.5%
Contains more Vitamin B1 +124.1%
Contains more Vitamin B2 +222.2%
Contains more Vitamin K +2373.7%
Contains more Vitamin B3 +107.2%
Contains more Vitamin B5 +18.8%
Contains more Vitamin B6 +27.9%
Soybean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 20% 219% 201% 31% 48% 87% 282% 0% 118%
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 +144.4%
Contains more Vitamin E +962.5%
Contains more Vitamin B1 +124.1%
Contains more Vitamin B2 +222.2%
Contains more Vitamin K +2373.7%
Contains more Vitamin B3 +107.2%
Contains more Vitamin B5 +18.8%
Contains more Vitamin B6 +27.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soybean raw
Soybean raw
3
:
2
Teff
Teff
Contains more Protein +174.4%
Contains more Fats +737.8%
Contains more Other +105.5%
Contains more Carbs +142.5%
Equal in Water - 8.82
Soybean raw
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 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 +174.4%
Contains more Fats +737.8%
Contains more Other +105.5%
Contains more Carbs +142.5%
Equal in Water - 8.82

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soybean raw
Soybean raw
2
:
1
Teff
Teff
Contains more Monounsaturated Fat +647.7%
Contains more Polyunsaturated fat +950.9%
Contains less Saturated Fat -84.4%
Soybean raw
16% 24% 61%
Saturated Fat: 2.884 g
Monounsaturated Fat: 4.404 g
Polyunsaturated fat: 11.255 g
Teff
21% 28% 51%
Saturated Fat: 0.449 g
Monounsaturated Fat: 0.589 g
Polyunsaturated fat: 1.071 g
Contains more Monounsaturated Fat +647.7%
Contains more Polyunsaturated fat +950.9%
Contains less Saturated Fat -84.4%

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.
Soybean raw Teff
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Soybean raw Teff Opinion
Net carbs 20.86g 65.13g Teff
Protein 36.49g 13.3g Soybean raw
Fats 19.94g 2.38g Soybean raw
Carbs 30.16g 73.13g Teff
Calories 446kcal 367kcal Soybean raw
Starch 36.56g Teff
Fructose 0.47g Teff
Sugar 7.33g 1.84g Teff
Fiber 9.3g 8g Soybean raw
Calcium 277mg 180mg Soybean raw
Iron 15.7mg 7.63mg Soybean raw
Magnesium 280mg 184mg Soybean raw
Phosphorus 704mg 429mg Soybean raw
Potassium 1797mg 427mg Soybean raw
Sodium 2mg 12mg Soybean raw
Zinc 4.89mg 3.63mg Soybean raw
Copper 1.658mg 0.81mg Soybean raw
Vitamin A 22IU 9IU Soybean raw
Vitamin A RAE 1µg 0µg Soybean raw
Vitamin E 0.85mg 0.08mg Soybean raw
Vitamin C 6mg Soybean raw
Vitamin B1 0.874mg 0.39mg Soybean raw
Vitamin B2 0.87mg 0.27mg Soybean raw
Vitamin B3 1.623mg 3.363mg Teff
Vitamin B5 0.793mg 0.942mg Teff
Vitamin B6 0.377mg 0.482mg Teff
Folate 375µg Soybean raw
Vitamin K 47µg 1.9µg Soybean raw
Tryptophan 0.591mg 0.139mg Soybean raw
Threonine 1.766mg 0.51mg Soybean raw
Isoleucine 1.971mg 0.501mg Soybean raw
Leucine 3.309mg 1.068mg Soybean raw
Lysine 2.706mg 0.376mg Soybean raw
Methionine 0.547mg 0.428mg Soybean raw
Phenylalanine 2.122mg 0.698mg Soybean raw
Valine 2.029mg 0.686mg Soybean raw
Histidine 1.097mg 0.301mg Soybean raw
Saturated Fat 2.884g 0.449g Teff
Monounsaturated Fat 4.404g 0.589g Soybean raw
Polyunsaturated fat 11.255g 1.071g Soybean raw
Omega-3 - ALA 0.135g Teff

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean raw Teff
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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
85%
Soybean raw
33%
Teff
Minerals Daily Need Coverage Score
252%
Soybean raw
133%
Teff

Comparison summary

Which food is lower in Sugar?
Teff
Teff is lower in Sugar (difference - 5.49g)
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 - 2.435g)
Which food is lower in glycemic index?
Teff
Teff is lower in glycemic index (difference - 14)
Which food is cheaper?
Teff
Teff is cheaper (difference - $3.4)
Which food contains less Sodium?
Soybean raw
Soybean raw contains less Sodium (difference - 10mg)
Which food is richer in minerals?
Soybean raw
Soybean raw is relatively richer in minerals
Which food is richer in vitamins?
Soybean raw
Soybean raw is relatively richer in vitamins

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. Soybean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.