Teff vs. Lupin Bean Raw — In-Depth Nutrition Comparison
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How are teff and lupin Bean Raw different?
- Teff is richer in manganese, iron, vitamin B6, and vitamin B3, while lupin Bean Raw is higher in fiber, copper, vitamin B1, potassium, zinc, and selenium.
- Teff covers your daily need for manganese, 298% more than lupin Bean Raw.
- Teff contains 2 times more iron than lupin Bean Raw. Teff contains 7.63mg of iron, while lupin Bean Raw contains 4.36mg.
Teff, uncooked and Lupins, mature seeds, raw types were used in this article.
Infographic
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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.
| Contains more IronIron | +75% |
| Contains less SodiumSodium | -20% |
| Contains more ManganeseManganese | +287.9% |
| Contains more PotassiumPotassium | +137.2% |
| Contains more CopperCopper | +26.2% |
| Contains more ZincZinc | +30.9% |
| Contains more SeleniumSelenium | +86.4% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B2Vitamin B2 | +22.7% |
| Contains more Vitamin B3Vitamin B3 | +53.6% |
| Contains more Vitamin B5Vitamin B5 | +25.6% |
| Contains more Vitamin B6Vitamin B6 | +35% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +64.1% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
13.3 g
Fats:
2.38 g
Carbs:
73.13 g
Water:
8.82 g
Other:
2.37 g
Protein:
36.17 g
Fats:
9.74 g
Carbs:
40.37 g
Water:
10.44 g
Other:
3.28 g
| Contains more CarbsCarbs | +81.1% |
| Contains more ProteinProtein | +172% |
| Contains more FatsFats | +309.2% |
| Contains more WaterWater | +18.4% |
| Contains more OtherOther | +38.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.449 g
Monounsaturated fat:
Mono. Fat
0.589 g
Polyunsaturated fat:
Poly. Fat
1.071 g
Saturated fat:
Sat. Fat
1.156 g
Monounsaturated fat:
Mono. Fat
3.94 g
Polyunsaturated fat:
Poly. Fat
2.439 g
| Contains less Sat. FatSaturated fat | -61.2% |
| Contains more Mono. FatMonounsaturated fat | +568.9% |
| Contains more Poly. FatPolyunsaturated fat | +127.7% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Sugar |
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| Rich in minerals |
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| Lower in Glycemic Index | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 9.24mg | 2.382mg | 298% |
| Folate | 355µg | 89% | |
| Protein | 13.3g | 36.17g | 46% |
| Fiber | 8g | 18.9g | 44% |
| Iron | 7.63mg | 4.36mg | 41% |
| Copper | 0.81mg | 1.022mg | 24% |
| Vitamin B1 | 0.39mg | 0.64mg | 21% |
| Potassium | 427mg | 1013mg | 17% |
| Starch | 36.56g | 15% | |
| Fats | 2.38g | 9.74g | 11% |
| Carbs | 73.13g | 40.37g | 11% |
| Vitamin B6 | 0.482mg | 0.357mg | 10% |
| Zinc | 3.63mg | 4.75mg | 10% |
| Polyunsaturated fat | 1.071g | 2.439g | 9% |
| Monounsaturated fat | 0.589g | 3.94g | 8% |
| Selenium | 4.4µg | 8.2µg | 7% |
| Vitamin B3 | 3.363mg | 2.19mg | 7% |
| Vitamin C | 4.8mg | 5% | |
| Vitamin B5 | 0.942mg | 0.75mg | 4% |
| Vitamin B2 | 0.27mg | 0.22mg | 4% |
| Saturated fat | 0.449g | 1.156g | 3% |
| Magnesium | 184mg | 198mg | 3% |
| Choline | 13.1mg | 2% | |
| Phosphorus | 429mg | 440mg | 2% |
| Vitamin K | 1.9µg | 2% | |
| Vitamin E | 0.08mg | 1% | |
| Fructose | 0.47g | 1% | |
| Calories | 367kcal | 371kcal | 0% |
| Net carbs | 65.13g | 21.47g | N/A |
| Calcium | 180mg | 176mg | 0% |
| Sugar | 1.84g | N/A | |
| Sodium | 12mg | 15mg | 0% |
| Tryptophan | 0.139mg | 0.289mg | 0% |
| Threonine | 0.51mg | 1.331mg | 0% |
| Isoleucine | 0.501mg | 1.615mg | 0% |
| Leucine | 1.068mg | 2.743mg | 0% |
| Lysine | 0.376mg | 1.933mg | 0% |
| Methionine | 0.428mg | 0.255mg | 0% |
| Phenylalanine | 0.698mg | 1.435mg | 0% |
| Valine | 0.686mg | 1.51mg | 0% |
| Histidine | 0.301mg | 1.03mg | 0% |
| Omega-3 - ALA | 0.135g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| 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
31%
51%
Minerals Daily Need Coverage Score
229%
146%
Comparison summary
Which food is lower in Cholesterol?
Teff is lower in Cholesterol (difference - 0mg)
Which food contains less Sodium?
Teff contains less Sodium (difference - 3mg)
Which food is lower in Saturated fat?
Teff is lower in Saturated fat (difference - 0.707g)
Which food is cheaper?
Teff is cheaper (difference - $2.3)
Which food is lower in Sugar?
Lupin Bean Raw is lower in Sugar (difference - 1.84g)
Which food is richer in minerals?
Lupin Bean Raw is relatively richer in minerals
Which food is lower in glycemic index?
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The foods have equal glycemic indexes ()
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.