Teff vs. Lupin Bean — In-Depth Nutrition Comparison

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Significant differences between teff and lupin Bean

Teff has more manganese, iron, and vitamin B6; however, lupin Bean is richer in folate.
Teff covers your daily manganese needs 95% more than lupin Bean.
Lupin Bean has 11 times less vitamin B6 than teff. Teff has 0.097mg of vitamin B6, while lupin Bean has 0.009mg.

Specific food types used in this comparison are Teff, cooked and Lupins, mature seeds, cooked, boiled, without salt.

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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.

Teff

Lupin Bean

Contains more IronIron	+70.8%
Contains more ManganeseManganese	+323.1%

Contains more PotassiumPotassium	+129%
Contains more ZincZinc	+24.3%
Contains less SodiumSodium	-50%

~equal in Magnesium ~54mg

~equal in Calcium ~51mg

~equal in Copper ~0.231mg

~equal in Phosphorus ~128mg

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

Lupin Bean

Contains more Vitamin B1Vitamin B1	+36.6%
Contains more Vitamin B3Vitamin B3	+83.6%
Contains more Vitamin B6Vitamin B6	+977.8%

Contains more Vitamin B2Vitamin B2	+60.6%
Contains more FolateFolate	+227.8%

~equal in Vitamin A ~0µg

~equal in Vitamin E ~mg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Manganese	2.86mg	0.676mg	95%
Protein	3.87g	15.57g	23%
Iron	2.05mg	1.2mg	11%
Folate	18µg	59µg	10%
Vitamin B6	0.097mg	0.009mg	7%
Selenium		2.6µg	5%
Polyunsaturated fat		0.73g	5%
Vitamin B5		0.188mg	4%
Vitamin B1	0.183mg	0.134mg	4%
Potassium	107mg	245mg	4%
Carbs	19.86g	9.88g	3%
Monounsaturated fat		1.18g	3%
Vitamin B3	0.909mg	0.495mg	3%
Fats	0.65g	2.92g	3%
Saturated fat		0.346g	2%
Zinc	1.11mg	1.38mg	2%
Vitamin B2	0.033mg	0.053mg	2%
Calories	101kcal	119kcal	1%
Phosphorus	120mg	128mg	1%
Copper	0.226mg	0.231mg	1%
Magnesium	50mg	54mg	1%
Vitamin C		1.1mg	1%
Net carbs	17.06g	7.08g	N/A
Calcium	49mg	51mg	0%
Fiber	2.8g	2.8g	0%
Sodium	8mg	4mg	0%
Tryptophan	0.041mg	0.125mg	0%
Threonine	0.149mg	0.573mg	0%
Isoleucine	0.146mg	0.695mg	0%
Leucine	0.311mg	1.181mg	0%
Lysine	0.109mg	0.832mg	0%
Methionine	0.125mg	0.11mg	0%
Phenylalanine	0.203mg	0.618mg	0%
Valine	0.2mg	0.65mg	0%
Histidine	0.088mg	0.443mg	0%