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Teff vs Soybean - In-Depth Nutrition Comparison

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Significant differences between Teff and Soybean

  • Teff has more Manganese, however Soybean is richer in Iron, Copper, Vitamin B2, Vitamin B1, Potassium, Phosphorus, Vitamin K, Selenium, and Magnesium.
  • Teff covers your daily Manganese needs 292% more than Soybean.

Specific food types used in this comparison are Teff, uncooked and Soybeans, mature seeds, raw.

Infographic

Teff vs Soybean 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Teff
0
:
Contains more Calcium +53.9%
Contains more Iron +105.8%
Contains more Magnesium +52.2%
Contains more Phosphorus +64.1%
Contains more Potassium +320.8%
Contains less Sodium -83.3%
Contains more Zinc +34.7%
Contains more Copper +104.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 54% 287% 132% 184% 38% 2% 99% 270%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 84% 589% 200% 302% 159% 1% 134% 553%
Contains more Calcium +53.9%
Contains more Iron +105.8%
Contains more Magnesium +52.2%
Contains more Phosphorus +64.1%
Contains more Potassium +320.8%
Contains less Sodium -83.3%
Contains more Zinc +34.7%
Contains more Copper +104.7%

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
3
:
Contains more Vitamin B3 +107.2%
Contains more Vitamin B5 +18.8%
Contains more Vitamin B6 +27.9%
Contains more Vitamin A +144.4%
Contains more Vitamin E +962.5%
Contains more Vitamin B1 +124.1%
Contains more Vitamin B2 +222.2%
Contains more Vitamin K +2373.7%
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 2% 17% 0% 20% 219% 201% 31% 48% 87% 282% 0% 118%
Contains more Vitamin B3 +107.2%
Contains more Vitamin B5 +18.8%
Contains more Vitamin B6 +27.9%
Contains more Vitamin A +144.4%
Contains more Vitamin E +962.5%
Contains more Vitamin B1 +124.1%
Contains more Vitamin B2 +222.2%
Contains more Vitamin K +2373.7%

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 Soybean
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Teff Soybean Opinion
Net carbs 65.13g 20.86g Teff
Protein 13.3g 36.49g Soybean
Fats 2.38g 19.94g Soybean
Carbs 73.13g 30.16g Teff
Calories 367kcal 446kcal Soybean
Starch 36.56g g Teff
Fructose 0.47g g Teff
Sugar 1.84g 7.33g Teff
Fiber 8g 9.3g Soybean
Calcium 180mg 277mg Soybean
Iron 7.63mg 15.7mg Soybean
Magnesium 184mg 280mg Soybean
Phosphorus 429mg 704mg Soybean
Potassium 427mg 1797mg Soybean
Sodium 12mg 2mg Soybean
Zinc 3.63mg 4.89mg Soybean
Copper 0.81mg 1.658mg Soybean
Vitamin A 9IU 22IU Soybean
Vitamin E 0.08mg 0.85mg Soybean
Vitamin D IU 0IU Soybean
Vitamin D µg 0µg Soybean
Vitamin C mg 6mg Soybean
Vitamin B1 0.39mg 0.874mg Soybean
Vitamin B2 0.27mg 0.87mg Soybean
Vitamin B3 3.363mg 1.623mg Teff
Vitamin B5 0.942mg 0.793mg Teff
Vitamin B6 0.482mg 0.377mg Teff
Folate µg 375µg Soybean
Vitamin B12 µg 0µg Soybean
Vitamin K 1.9µg 47µg Soybean
Tryptophan 0.139mg 0.591mg Soybean
Threonine 0.51mg 1.766mg Soybean
Isoleucine 0.501mg 1.971mg Soybean
Leucine 1.068mg 3.309mg Soybean
Lysine 0.376mg 2.706mg Soybean
Methionine 0.428mg 0.547mg Soybean
Phenylalanine 0.698mg 2.122mg Soybean
Valine 0.686mg 2.029mg Soybean
Histidine 0.301mg 1.097mg Soybean
Cholesterol mg 0mg Teff
Trans Fat g 0g Teff
Saturated Fat 0.449g 2.884g Teff
Monounsaturated Fat 0.589g 4.404g Soybean
Polyunsaturated fat 1.071g 11.255g Soybean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Teff Soybean
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
85
Soybean
Mineral Summary Score
133
Teff
252
Soybean

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
219%
Soybean
Carbohydrates
73%
Teff
30%
Soybean
Fats
11%
Teff
92%
Soybean

Comparison summary

Which food is lower in Sugar?
Teff
Teff is lower in Sugar (difference - 5.49g)
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 - 2.435g)
Which food is cheaper?
Teff
Teff is cheaper (difference - $3.4)
Which food contains less Sodium?
Soybean
Soybean contains less Sodium (difference - 10mg)
Which food is lower in glycemic index?
Soybean
Soybean is lower in glycemic index (difference - 43)
Which food is richer in minerals?
Soybean
Soybean is relatively richer in minerals
Which food is richer in vitamins?
Soybean
Soybean is relatively richer in vitamins

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. Soybean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.