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Teff vs Lupin Bean - In-Depth Nutrition Comparison

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How are Teff and Lupin Bean different?

  • Teff is richer in Manganese, Iron, Vitamin B6, and Vitamin B3, while Lupin Bean is higher in Fiber, Copper, Vitamin B1, Potassium, Zinc, and Selenium.
  • Teff covers your daily need of Manganese 298% more than Lupin Bean.
  • Teff contains 2 times more Iron than Lupin Bean. Teff contains 7.63mg of Iron, while Lupin Bean contains 4.36mg.

Teff, uncooked and Lupins, mature seeds, raw types were used in this article.

Infographic

Teff vs Lupin Bean 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +75%
Contains less Sodium -20%
Contains more Potassium +137.2%
Contains more Zinc +30.9%
Contains more Copper +26.2%
Equal in Calcium - 176
Equal in Magnesium - 198
Equal in Phosphorus - 440
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 54% 287% 132% 184% 38% 2% 99% 270%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 53% 164% 142% 189% 90% 2% 130% 341%
Contains more Iron +75%
Contains less Sodium -20%
Contains more Potassium +137.2%
Contains more Zinc +30.9%
Contains more Copper +26.2%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Teff
7
:
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%
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%
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%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Teff Lupin Bean
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Teff Lupin Bean Opinion
Net carbs 65.13g 21.47g Teff
Protein 13.3g 36.17g Lupin Bean
Fats 2.38g 9.74g Lupin Bean
Carbs 73.13g 40.37g Teff
Calories 367kcal 371kcal Lupin Bean
Starch 36.56g g Teff
Fructose 0.47g g Teff
Sugar 1.84g g Lupin Bean
Fiber 8g 18.9g Lupin Bean
Calcium 180mg 176mg Teff
Iron 7.63mg 4.36mg Teff
Magnesium 184mg 198mg Lupin Bean
Phosphorus 429mg 440mg Lupin Bean
Potassium 427mg 1013mg Lupin Bean
Sodium 12mg 15mg Teff
Zinc 3.63mg 4.75mg Lupin Bean
Copper 0.81mg 1.022mg Lupin Bean
Vitamin A 9IU 0IU Teff
Vitamin E 0.08mg mg Teff
Vitamin D IU 0IU Lupin Bean
Vitamin D µg 0µg Lupin Bean
Vitamin C mg 4.8mg Lupin Bean
Vitamin B1 0.39mg 0.64mg Lupin Bean
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 µg 355µg Lupin Bean
Vitamin B12 µg 0µg Lupin Bean
Vitamin K 1.9µg µg Teff
Tryptophan 0.139mg 0.289mg Lupin Bean
Threonine 0.51mg 1.331mg Lupin Bean
Isoleucine 0.501mg 1.615mg Lupin Bean
Leucine 1.068mg 2.743mg Lupin Bean
Lysine 0.376mg 1.933mg Lupin Bean
Methionine 0.428mg 0.255mg Teff
Phenylalanine 0.698mg 1.435mg Lupin Bean
Valine 0.686mg 1.51mg Lupin Bean
Histidine 0.301mg 1.03mg Lupin Bean
Cholesterol mg 0mg Teff
Trans Fat g 0g Teff
Saturated Fat 0.449g 1.156g Teff
Monounsaturated Fat 0.589g 3.94g Lupin Bean
Polyunsaturated fat 1.071g 2.439g Lupin Bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Teff Lupin Bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
33
Teff
55
Lupin Bean
Mineral Summary Score
133
Teff
138
Lupin Bean

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
80%
Teff
217%
Lupin Bean
Carbohydrates
73%
Teff
40%
Lupin Bean
Fats
11%
Teff
45%
Lupin Bean

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
Lupin Bean is lower in Sugar (difference - 1.84g)
Which food is lower in glycemic index?
Lupin Bean
Lupin Bean is lower in glycemic index (difference - 57)
Which food is richer in minerals?
Lupin Bean
Lupin Bean is relatively richer in minerals
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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/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.