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Soybean vs. Teff — In-Depth Nutrition Comparison

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Important differences between soybeans and teff

  • Soybeans have more iron, copper, vitamin B2, phosphorus, fiber, potassium, vitamin B6, folate, and magnesium; however, teff has more manganese.
  • Teff's daily need coverage for manganese is 89% more.
  • Soybeans have 9 times more vitamin B2 than teff. Soybeans have 0.285mg of vitamin B2, while teff has 0.033mg.
  • Teff has a higher glycemic index than soybeans.

The food varieties used in the comparison are Soybeans, mature cooked, boiled, without salt and Teff, cooked.

Infographic

Soybean 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 61% 31% 45% 193% 136% 31% 105% 0.13% 107% 40%
Teff
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 15% 9.4% 77% 75% 30% 51% 1% 373% 0%
Contains more MagnesiumMagnesium +72%
Contains more CalciumCalcium +108.2%
Contains more PotassiumPotassium +381.3%
Contains more IronIron +150.7%
Contains more CopperCopper +80.1%
Contains more PhosphorusPhosphorus +104.2%
Contains less SodiumSodium -87.5%
Contains more SeleniumSelenium +∞%
Contains more ManganeseManganese +247.1%
~equal in Zinc ~1.11mg

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 5.7% 0% 7% 0% 39% 66% 7.5% 11% 54% 0% 48% 41% 26%
Teff
2
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% 0% 0% 46% 7.6% 17% 0% 22% 0% 0% 14% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +763.6%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +141.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +200%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +18.1%
Contains more Vitamin B3Vitamin B3 +127.8%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soybean Teff DV% diff.
Manganese 0.824mg 2.86mg 89%
Iron 5.14mg 2.05mg 39%
Polyunsaturated fat 5.064g 34%
Protein 18.21g 3.87g 29%
Copper 0.407mg 0.226mg 20%
Vitamin B2 0.285mg 0.033mg 19%
Phosphorus 245mg 120mg 18%
Vitamin K 19.2µg 16%
Fiber 6g 2.8g 13%
Fats 8.97g 0.65g 13%
Selenium 7.3µg 13%
Potassium 515mg 107mg 12%
Vitamin B6 0.234mg 0.097mg 11%
Choline 47.5mg 9%
Magnesium 86mg 50mg 9%
Folate 54µg 18µg 9%
Saturated fat 1.297g 6%
Calcium 102mg 49mg 5%
Monounsaturated fat 1.981g 5%
Calories 172kcal 101kcal 4%
Carbs 8.36g 19.86g 4%
Vitamin B5 0.179mg 4%
Vitamin B3 0.399mg 0.909mg 3%
Vitamin B1 0.155mg 0.183mg 2%
Vitamin E 0.35mg 2%
Vitamin C 1.7mg 2%
Net carbs 2.36g 17.06g N/A
Sugar 3g N/A
Zinc 1.15mg 1.11mg 0%
Sodium 1mg 8mg 0%
Tryptophan 0.242mg 0.041mg 0%
Threonine 0.723mg 0.149mg 0%
Isoleucine 0.807mg 0.146mg 0%
Leucine 1.355mg 0.311mg 0%
Lysine 1.108mg 0.109mg 0%
Methionine 0.224mg 0.125mg 0%
Phenylalanine 0.869mg 0.203mg 0%
Valine 0.831mg 0.2mg 0%
Histidine 0.449mg 0.088mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 9% 8% 63% 2%
Protein: 18.21 g
Fats: 8.97 g
Carbs: 8.36 g
Water: 62.55 g
Other: 1.91 g
Teff
2
4% 20% 75%
Protein: 3.87 g
Fats: 0.65 g
Carbs: 19.86 g
Water: 74.93 g
Other: 0.69 g
Contains more ProteinProtein +370.5%
Contains more FatsFats +1280%
Contains more OtherOther +176.8%
Contains more CarbsCarbs +137.6%
Contains more WaterWater +19.8%

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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. Soybean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174271/nutrients
  2. Teff - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168918/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.