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% |
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 |
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% |