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Teff vs. Lupin Bean Raw — In-Depth Nutrition Comparison

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How are teff and lupin Bean Raw different?

  • Teff is higher in manganese; however, lupin Bean Raw is richer in copper, folate, fiber, phosphorus, vitamin B1, magnesium, zinc, iron, and potassium.
  • Daily need coverage for copper for lupin Bean Raw is 88% higher.

Teff, cooked and Lupins, mature seeds, raw are the varieties 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
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 15% 9.4% 77% 75% 30% 51% 1% 373% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 141% 53% 89% 164% 341% 130% 189% 2% 311% 45%
Contains less SodiumSodium -46.7%
Contains more ManganeseManganese +20.1%
Contains more MagnesiumMagnesium +296%
Contains more CalciumCalcium +259.2%
Contains more PotassiumPotassium +846.7%
Contains more IronIron +112.7%
Contains more CopperCopper +352.2%
Contains more ZincZinc +327.9%
Contains more PhosphorusPhosphorus +266.7%

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
0
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 46% 7.6% 17% 0% 22% 0% 0% 14% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 16% 0% 0% 0% 160% 51% 41% 45% 82% 0% 0% 266% 0%
Contains more Vitamin B1Vitamin B1 +249.7%
Contains more Vitamin B2Vitamin B2 +566.7%
Contains more Vitamin B3Vitamin B3 +140.9%
Contains more Vitamin B6Vitamin B6 +268%
Contains more FolateFolate +1872.2%
~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 Teff Lupin Bean Raw DV% diff.
Copper 0.226mg 1.022mg 88%
Folate 18µg 355µg 84%
Protein 3.87g 36.17g 65%
Fiber 2.8g 18.9g 64%
Phosphorus 120mg 440mg 46%
Vitamin B1 0.183mg 0.64mg 38%
Magnesium 50mg 198mg 35%
Zinc 1.11mg 4.75mg 33%
Iron 2.05mg 4.36mg 29%
Potassium 107mg 1013mg 27%
Manganese 2.86mg 2.382mg 21%
Vitamin B6 0.097mg 0.357mg 20%
Polyunsaturated fat 2.439g 16%
Selenium 8.2µg 15%
Vitamin B5 0.75mg 15%
Vitamin B2 0.033mg 0.22mg 14%
Calories 101kcal 371kcal 14%
Fats 0.65g 9.74g 14%
Calcium 49mg 176mg 13%
Monounsaturated fat 3.94g 10%
Vitamin B3 0.909mg 2.19mg 8%
Carbs 19.86g 40.37g 7%
Vitamin C 4.8mg 5%
Saturated fat 1.156g 5%
Net carbs 17.06g 21.47g N/A
Sodium 8mg 15mg 0%
Tryptophan 0.041mg 0.289mg 0%
Threonine 0.149mg 1.331mg 0%
Isoleucine 0.146mg 1.615mg 0%
Leucine 0.311mg 2.743mg 0%
Lysine 0.109mg 1.933mg 0%
Methionine 0.125mg 0.255mg 0%
Phenylalanine 0.203mg 1.435mg 0%
Valine 0.2mg 1.51mg 0%
Histidine 0.088mg 1.03mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Teff
1
4% 20% 75%
Protein: 3.87 g
Fats: 0.65 g
Carbs: 19.86 g
Water: 74.93 g
Other: 0.69 g
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 WaterWater +617.7%
Contains more ProteinProtein +834.6%
Contains more FatsFats +1398.5%
Contains more CarbsCarbs +103.3%
Contains more OtherOther +375.4%

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 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.