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  6. Teff vs. Lupin Bean

Teff vs. Lupin Bean — In-Depth Nutrition Comparison

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How are Teff and Lupin Bean 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.
  • Teff contains 54 times more Vitamin B6 than Lupin Bean. While Teff contains 0.482mg of Vitamin B6, Lupin Bean contains only 0.009mg.

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

Infographic

Teff vs Lupin Bean 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.
Teff
Teff
9
:
1
Lupin Bean
Lupin Bean
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%
Contains less Sodium -66.7%
Teff
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 54% 287% 132% 184% 38% 2% 99% 270% 1206% 24%
Lupin Bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 45% 39% 55% 22% 1% 38% 77% 89% 15%
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%
Contains less Sodium -66.7%

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.
Teff
Teff
8
:
4
Lupin Bean
Lupin Bean
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%
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%
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%
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
Teff
Teff
2
:
3
Lupin Bean
Lupin Bean
Contains more Carbs +640.2%
Contains more Other +330.9%
Contains more Protein +17.1%
Contains more Fats +22.7%
Contains more Water +705.9%
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
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
Contains more Carbs +640.2%
Contains more Other +330.9%
Contains more Protein +17.1%
Contains more Fats +22.7%
Contains more Water +705.9%

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Teff Lupin Bean
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
33%
Teff
10%
Lupin Bean
Minerals Daily Need Coverage Score
229%
Teff
39%
Lupin Bean

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. Teff - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169747/nutrients
  2. Lupin Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172424/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.