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  6. Teff vs. Lupin Bean

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.

Infographic

Teff vs Lupin Bean 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
2
:
8
Lupin Bean
Lupin Bean
Contains more Iron +70.8%
Contains more Manganese +323.1%
Contains more Potassium +129%
Contains less Sodium -50%
Contains more Zinc +24.3%
Equal in Calcium - 51
Equal in Magnesium - 54
Equal in Phosphorus - 128
Equal in Copper - 0.231
Teff
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 77% 36% 52% 10% 2% 31% 76% 374% 0%
Lupin Bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 45% 39% 55% 22% 1% 38% 77% 89% 15%
Contains more Iron +70.8%
Contains more Manganese +323.1%
Contains more Potassium +129%
Contains less Sodium -50%
Contains more Zinc +24.3%
Equal in Calcium - 51
Equal in Magnesium - 54
Equal in Phosphorus - 128
Equal in Copper - 0.231

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
3
:
6
Lupin Bean
Lupin Bean
Contains more Vitamin B1 +36.6%
Contains more Vitamin B3 +83.6%
Contains more Vitamin B6 +977.8%
Contains more Vitamin A +250%
Contains more Vitamin B2 +60.6%
Contains more Folate +227.8%
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% 0% 0% 0% 46% 8% 18% 0% 23% 14% 0% 0%
Lupin Bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 4% 34% 13% 10% 12% 3% 45% 0% 0%
Contains more Vitamin B1 +36.6%
Contains more Vitamin B3 +83.6%
Contains more Vitamin B6 +977.8%
Contains more Vitamin A +250%
Contains more Vitamin B2 +60.6%
Contains more Folate +227.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Teff
Teff
3
:
2
Lupin Bean
Lupin Bean
Contains more Carbs +101%
Contains more Other +25.5%
Contains more Protein +302.3%
Contains more Fats +349.2%
Equal in Water - 71.08
Teff
4% 20% 75%
Protein: 3.87 g
Fats: 0.65 g
Carbs: 19.86 g
Water: 74.93 g
Other: 0.69 g
Lupin Bean
16% 3% 10% 71%
Protein: 15.57 g
Fats: 2.92 g
Carbs: 9.88 g
Water: 71.08 g
Other: 0.55 g
Contains more Carbs +101%
Contains more Other +25.5%
Contains more Protein +302.3%
Contains more Fats +349.2%
Equal in Water - 71.08

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
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Teff Lupin Bean Opinion
Net carbs 17.06g 7.08g Teff
Protein 3.87g 15.57g Lupin Bean
Fats 0.65g 2.92g Lupin Bean
Carbs 19.86g 9.88g Teff
Calories 101kcal 119kcal Lupin Bean
Fiber 2.8g 2.8g
Calcium 49mg 51mg Lupin Bean
Iron 2.05mg 1.2mg Teff
Magnesium 50mg 54mg Lupin Bean
Phosphorus 120mg 128mg Lupin Bean
Potassium 107mg 245mg Lupin Bean
Sodium 8mg 4mg Lupin Bean
Zinc 1.11mg 1.38mg Lupin Bean
Copper 0.226mg 0.231mg Lupin Bean
Manganese 2.86mg 0.676mg Teff
Selenium 2.6µg Lupin Bean
Vitamin A 2IU 7IU Lupin Bean
Vitamin C 1.1mg Lupin Bean
Vitamin B1 0.183mg 0.134mg Teff
Vitamin B2 0.033mg 0.053mg Lupin Bean
Vitamin B3 0.909mg 0.495mg Teff
Vitamin B5 0.188mg Lupin Bean
Vitamin B6 0.097mg 0.009mg Teff
Folate 18µg 59µg Lupin Bean
Tryptophan 0.041mg 0.125mg Lupin Bean
Threonine 0.149mg 0.573mg Lupin Bean
Isoleucine 0.146mg 0.695mg Lupin Bean
Leucine 0.311mg 1.181mg Lupin Bean
Lysine 0.109mg 0.832mg Lupin Bean
Methionine 0.125mg 0.11mg Teff
Phenylalanine 0.203mg 0.618mg Lupin Bean
Valine 0.2mg 0.65mg Lupin Bean
Histidine 0.088mg 0.443mg Lupin Bean
Saturated Fat 0.346g Teff
Monounsaturated Fat 1.18g Lupin Bean
Polyunsaturated fat 0.73g 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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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
9%
Teff
10%
Lupin Bean
Minerals Daily Need Coverage Score
67%
Teff
39%
Lupin Bean

Comparison summary

Which food is lower in Saturated Fat?
Teff
Teff is lower in Saturated Fat (difference - 0.346g)
Which food is cheaper?
Teff
Teff is cheaper (difference - $2.3)
Which food contains less Sodium?
Lupin Bean
Lupin Bean contains less Sodium (difference - 4mg)
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 contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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/168918/nutrients
  2. Lupin Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172424/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.