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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 for 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
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%
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%
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%
Contains less SodiumSodium -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
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%
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%
Contains more Vitamin EVitamin E +∞%
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%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

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

Fat Type Comparison

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

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.