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  6. Teff vs. Soybean

Teff vs. Soybean — In-Depth Nutrition Comparison

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Differences between teff and soybeans

  • Soybeans contain less manganese, copper, iron, phosphorus, magnesium, zinc, vitamin B1, vitamin B6, vitamin B3, and vitamin B5 than teff.
  • Teff's daily need coverage for manganese is 366% higher.
  • Soybeans contain 8 times less vitamin B3 than teff. Teff contains 3.363mg of vitamin B3, while soybeans contain 0.399mg.

The food types used in this comparison are Teff, uncooked 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
Teff
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 131% 54% 38% 286% 270% 99% 184% 1.6% 1205% 24%
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 MagnesiumMagnesium +114%
Contains more CalciumCalcium +76.5%
Contains more IronIron +48.4%
Contains more CopperCopper +99%
Contains more ZincZinc +215.7%
Contains more PhosphorusPhosphorus +75.1%
Contains more ManganeseManganese +1021.4%
Contains more PotassiumPotassium +20.6%
Contains less SodiumSodium -91.7%
Contains more SeleniumSelenium +65.9%

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
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 1.6% 98% 62% 63% 57% 111% 0% 4.8% 0%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 5.7% 0% 0% 7% 39% 66% 7.5% 11% 54% 0% 48% 41%
Contains more Vitamin B1Vitamin B1 +151.6%
Contains more Vitamin B3Vitamin B3 +742.9%
Contains more Vitamin B5Vitamin B5 +426.3%
Contains more Vitamin B6Vitamin B6 +106%
Contains more Vitamin EVitamin E +337.5%
Contains more Vitamin KVitamin K +910.5%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B2 ~0.285mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Teff Soybean DV% diff.
Manganese 9.24mg 0.824mg 366%
Copper 0.81mg 0.407mg 45%
Iron 7.63mg 5.14mg 31%
Polyunsaturated fat 1.071g 5.064g 27%
Phosphorus 429mg 245mg 26%
Magnesium 184mg 86mg 23%
Zinc 3.63mg 1.15mg 23%
Carbs 73.13g 8.36g 22%
Vitamin B1 0.39mg 0.155mg 20%
Vitamin B3 3.363mg 0.399mg 19%
Vitamin B6 0.482mg 0.234mg 19%
Starch 36.56g 15%
Vitamin B5 0.942mg 0.179mg 15%
Vitamin K 1.9µg 19.2µg 14%
Folate 54µg 14%
Calories 367kcal 172kcal 10%
Protein 13.3g 18.21g 10%
Fats 2.38g 8.97g 10%
Calcium 180mg 102mg 8%
Fiber 8g 6g 8%
Choline 13.1mg 47.5mg 6%
Selenium 4.4µg 7.3µg 5%
Saturated fat 0.449g 1.297g 4%
Potassium 427mg 515mg 3%
Monounsaturated fat 0.589g 1.981g 3%
Vitamin C 1.7mg 2%
Vitamin E 0.08mg 0.35mg 2%
Vitamin B2 0.27mg 0.285mg 1%
Fructose 0.47g 1%
Protein per 100 calories 3.6g 11g N/A
Calories per 10 g protein 276kcal 94kcal N/A
Weight per 100 calories 27g 58g N/A
Unsaturated / Saturated Fat ratio 3.7 5.4 N/A
Net carbs 65.13g 2.36g N/A
Sugar 1.84g 3g N/A
Sodium 12mg 1mg 0%
Tryptophan 0.139mg 0.242mg 0%
Threonine 0.51mg 0.723mg 0%
Isoleucine 0.501mg 0.807mg 0%
Leucine 1.068mg 1.355mg 0%
Lysine 0.376mg 1.108mg 0%
Methionine 0.428mg 0.224mg 0%
Phenylalanine 0.698mg 0.869mg 0%
Valine 0.686mg 0.831mg 0%
Histidine 0.301mg 0.449mg 0%
Omega-3 - ALA 0.135g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Teff
Teff
2
13% 2% 73% 9% 2%
Protein: 13.3 g
Fats: 2.38 g
Carbs: 73.13 g
Water: 8.82 g
Other: 2.37 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 +774.8%
Contains more OtherOther +24.1%
Contains more ProteinProtein +36.9%
Contains more FatsFats +276.9%
Contains more WaterWater +609.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Teff
Teff
1
21% 28% 51%
Saturated fat: Sat. Fat 0.449 g
Monounsaturated fat: Mono. Fat 0.589 g
Polyunsaturated fat: Poly. Fat 1.071 g
16% 24% 61%
Saturated fat: Sat. Fat 1.297 g
Monounsaturated fat: Mono. Fat 1.981 g
Polyunsaturated fat: Poly. Fat 5.064 g
Contains less Sat. FatSaturated fat -65.4%
Contains more Mono. FatMonounsaturated fat +236.3%
Contains more Poly. FatPolyunsaturated fat +372.8%

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/169747/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.