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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.

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Teff
1
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 61% 31% 45% 193% 136% 31% 105% 0.13% 107% 40%
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
2
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 5.7% 0% 7% 0% 39% 66% 7.5% 11% 54% 0% 48% 41% 26%
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 A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Teff Soybean 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%
Fiber 2.8g 6g 13%
Fats 0.65g 8.97g 13%
Selenium 7.3µg 13%
Potassium 107mg 515mg 12%
Vitamin B6 0.097mg 0.234mg 11%
Choline 47.5mg 9%
Magnesium 50mg 86mg 9%
Folate 18µg 54µg 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 B1 0.183mg 0.155mg 2%
Vitamin E 0.35mg 2%
Vitamin C 1.7mg 2%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Teff
2
4% 20% 75%
Protein: 3.87 g
Fats: 0.65 g
Carbs: 19.86 g
Water: 74.93 g
Other: 0.69 g
18% 9% 8% 63% 2%
Protein: 18.21 g
Fats: 8.97 g
Carbs: 8.36 g
Water: 62.55 g
Other: 1.91 g
Contains more CarbsCarbs +137.6%
Contains more WaterWater +19.8%
Contains more ProteinProtein +370.5%
Contains more FatsFats +1280%
Contains more OtherOther +176.8%

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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. Soybean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174271/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.