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  6. Teff vs. Lupin Bean Raw

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 of 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

Teff vs Lupin Bean Raw 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
4
:
6
Lupin Bean Raw
Lupin Bean Raw
Contains more Iron +75%
Contains less Sodium -20%
Contains more Manganese +287.9%
Contains more Potassium +137.2%
Contains more Zinc +30.9%
Contains more Copper +26.2%
Contains more Selenium +86.4%
Equal in Calcium - 176
Equal in Magnesium - 198
Equal in Phosphorus - 440
Teff
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 54% 287% 132% 184% 38% 2% 99% 270% 1206% 24%
Lupin Bean Raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 53% 164% 142% 189% 90% 2% 130% 341% 311% 45%
Contains more Iron +75%
Contains less Sodium -20%
Contains more Manganese +287.9%
Contains more Potassium +137.2%
Contains more Zinc +30.9%
Contains more Copper +26.2%
Contains more Selenium +86.4%
Equal in Calcium - 176
Equal in Magnesium - 198
Equal in Phosphorus - 440

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
7
:
5
Lupin Bean Raw
Lupin Bean Raw
Contains more Vitamin A +∞%
Contains more Vitamin B2 +22.7%
Contains more Vitamin B3 +53.6%
Contains more Vitamin B5 +25.6%
Contains more Vitamin B6 +35%
Contains more Vitamin B1 +64.1%
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 Raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 16% 160% 51% 42% 45% 83% 267% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +22.7%
Contains more Vitamin B3 +53.6%
Contains more Vitamin B5 +25.6%
Contains more Vitamin B6 +35%
Contains more Vitamin B1 +64.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Teff
Teff
1
:
4
Lupin Bean Raw
Lupin Bean Raw
Contains more Carbs +81.1%
Contains more Protein +172%
Contains more Fats +309.2%
Contains more Water +18.4%
Contains more Other +38.4%
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 Raw
36% 10% 40% 10% 3%
Protein: 36.17 g
Fats: 9.74 g
Carbs: 40.37 g
Water: 10.44 g
Other: 3.28 g
Contains more Carbs +81.1%
Contains more Protein +172%
Contains more Fats +309.2%
Contains more Water +18.4%
Contains more Other +38.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Teff
Teff
1
:
2
Lupin Bean Raw
Lupin Bean Raw
Contains less Saturated Fat -61.2%
Contains more Monounsaturated Fat +568.9%
Contains more Polyunsaturated fat +127.7%
Teff
21% 28% 51%
Saturated Fat: 0.449 g
Monounsaturated Fat: 0.589 g
Polyunsaturated fat: 1.071 g
Lupin Bean Raw
15% 52% 32%
Saturated Fat: 1.156 g
Monounsaturated Fat: 3.94 g
Polyunsaturated fat: 2.439 g
Contains less Saturated Fat -61.2%
Contains more Monounsaturated Fat +568.9%
Contains more Polyunsaturated 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.
Teff Lupin Bean Raw
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Rich in minerals ok
Lower in Glycemic Index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Teff Lupin Bean Raw Opinion
Net carbs 65.13g 21.47g Teff
Protein 13.3g 36.17g Lupin Bean Raw
Fats 2.38g 9.74g Lupin Bean Raw
Carbs 73.13g 40.37g Teff
Calories 367kcal 371kcal Lupin Bean Raw
Starch 36.56g Teff
Fructose 0.47g Teff
Sugar 1.84g Lupin Bean Raw
Fiber 8g 18.9g Lupin Bean Raw
Calcium 180mg 176mg Teff
Iron 7.63mg 4.36mg Teff
Magnesium 184mg 198mg Lupin Bean Raw
Phosphorus 429mg 440mg Lupin Bean Raw
Potassium 427mg 1013mg Lupin Bean Raw
Sodium 12mg 15mg Teff
Zinc 3.63mg 4.75mg Lupin Bean Raw
Copper 0.81mg 1.022mg Lupin Bean Raw
Manganese 9.24mg 2.382mg Teff
Selenium 4.4µg 8.2µg Lupin Bean Raw
Vitamin A 9IU 0IU Teff
Vitamin E 0.08mg Teff
Vitamin C 4.8mg Lupin Bean Raw
Vitamin B1 0.39mg 0.64mg Lupin Bean Raw
Vitamin B2 0.27mg 0.22mg Teff
Vitamin B3 3.363mg 2.19mg Teff
Vitamin B5 0.942mg 0.75mg Teff
Vitamin B6 0.482mg 0.357mg Teff
Folate 355µg Lupin Bean Raw
Vitamin K 1.9µg Teff
Tryptophan 0.139mg 0.289mg Lupin Bean Raw
Threonine 0.51mg 1.331mg Lupin Bean Raw
Isoleucine 0.501mg 1.615mg Lupin Bean Raw
Leucine 1.068mg 2.743mg Lupin Bean Raw
Lysine 0.376mg 1.933mg Lupin Bean Raw
Methionine 0.428mg 0.255mg Teff
Phenylalanine 0.698mg 1.435mg Lupin Bean Raw
Valine 0.686mg 1.51mg Lupin Bean Raw
Histidine 0.301mg 1.03mg Lupin Bean Raw
Saturated Fat 0.449g 1.156g Teff
Monounsaturated Fat 0.589g 3.94g Lupin Bean Raw
Polyunsaturated fat 1.071g 2.439g Lupin Bean Raw
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 Raw
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
55%
Lupin Bean Raw
Minerals Daily Need Coverage Score
229%
Teff
146%
Lupin Bean Raw

Comparison summary

Which food contains less Sodium?
Teff
Teff contains less Sodium (difference - 3mg)
Which food is lower in Cholesterol?
Teff
Teff is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Teff
Teff is lower in Saturated Fat (difference - 0.707g)
Which food is cheaper?
Teff
Teff is cheaper (difference - $2.3)
Which food is lower in Sugar?
Lupin Bean Raw
Lupin Bean Raw is lower in Sugar (difference - 1.84g)
Which food is richer in minerals?
Lupin Bean Raw
Lupin Bean Raw is relatively richer in minerals
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is richer in vitamins?
?
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.

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 Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172423/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.