Teff vs. Soybean — In-Depth Nutrition Comparison

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Important differences between teff and soybeans

Teff has more manganese; however, soybeans have more iron, copper, vitamin B2, phosphorus, fiber, potassium, vitamin B6, folate, and magnesium.
Teff's daily need coverage for manganese is 89% more.
Teff has a higher glycemic index than soybeans.

The food varieties used in the comparison are Teff, cooked and Soybeans, mature 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

Soybean

Contains more ManganeseManganese

+247.1%

Contains more MagnesiumMagnesium	+72%
Contains more CalciumCalcium	+108.2%
Contains more PotassiumPotassium	+381.3%
Contains more IronIron	+150.7%
Contains more CopperCopper	+80.1%
Contains more PhosphorusPhosphorus	+104.2%
Contains less SodiumSodium	-87.5%

~equal in Zinc ~1.15mg

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

Soybean

Contains more Vitamin B1Vitamin B1	+18.1%
Contains more Vitamin B3Vitamin B3	+127.8%

Contains more Vitamin B2Vitamin B2	+763.6%
Contains more Vitamin B6Vitamin B6	+141.2%
Contains more FolateFolate	+200%

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Manganese	2.86mg	0.824mg	89%
Iron	2.05mg	5.14mg	39%
Polyunsaturated fat		5.064g	34%
Protein	3.87g	18.21g	29%
Copper	0.226mg	0.407mg	20%
Vitamin B2	0.033mg	0.285mg	19%
Phosphorus	120mg	245mg	18%
Vitamin K		19.2µg	16%
Fats	0.65g	8.97g	13%
Fiber	2.8g	6g	13%
Selenium		7.3µg	13%
Potassium	107mg	515mg	12%
Vitamin B6	0.097mg	0.234mg	11%
Magnesium	50mg	86mg	9%
Folate	18µg	54µg	9%
Choline		47.5mg	9%
Saturated fat		1.297g	6%
Calcium	49mg	102mg	5%
Monounsaturated fat		1.981g	5%
Calories	101kcal	172kcal	4%
Carbs	19.86g	8.36g	4%
Vitamin B5		0.179mg	4%
Vitamin B3	0.909mg	0.399mg	3%
Vitamin C		1.7mg	2%
Vitamin E		0.35mg	2%
Vitamin B1	0.183mg	0.155mg	2%
Protein per 100 calories	3.8g	11g	N/A
Calories per 10 g protein	261kcal	94kcal	N/A
Weight per 100 calories	99g	58g	N/A
Unsaturated / Saturated Fat ratio		5.4	N/A
Net carbs	17.06g	2.36g	N/A
Sugar		3g	N/A
Zinc	1.11mg	1.15mg	0%
Sodium	8mg	1mg	0%
Tryptophan	0.041mg	0.242mg	0%
Threonine	0.149mg	0.723mg	0%
Isoleucine	0.146mg	0.807mg	0%
Leucine	0.311mg	1.355mg	0%
Lysine	0.109mg	1.108mg	0%
Methionine	0.125mg	0.224mg	0%
Phenylalanine	0.203mg	0.869mg	0%
Valine	0.2mg	0.831mg	0%
Histidine	0.088mg	0.449mg	0%