Teff vs Soybeans: Nutrition Comparison
Which is healthier? Compare calories, protein, carbs, and more
Complete side-by-side nutrition comparison per 100g serving | Updated 2026
Which is Healthier?
Both foods have similar nutritional profiles
Both foods have similar nutritional profiles with each winning in different categories. Your choice should depend on your specific dietary goals and preferences. Teff has 365 calories while Soybeans has 95 calories per 100g.
Quick Summary
Fewer Calories
Soybeans
95 kcal
More Protein
Teff
13g
More Fiber
Teff
8g
Less Sugar
Soybeans
0.7g
Visual Comparison
Side-by-Side Nutrition Table
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Teff
Soybeans
Diet Compatibility
Teff
Soybeans
When to Choose Teff
- ✓Higher in protein (13g vs 11.1g)
- ✓More fiber (8g vs 2.5g)
- ✓Lower sodium (1mg vs 1mg)
Common Uses
When to Choose Soybeans
- ✓Lower in calories (95 vs 365)
- ✓Lower in carbs (11g vs 73g)
- ✓Less sugar (0.7g vs 1.2g)
Common Uses
Teff vs Soybeans: Nutritional Analysis
Teff is more calorie-dense at 365 calories per 100g compared to 95 for Soybeans, a difference of 270 calories. On the protein front, Teff delivers more with 13g per 100g versus 11.1g, which matters for muscle maintenance, satiety, and overall metabolic health. These differences become meaningful when you consider how each food fits into your daily dietary pattern rather than looking at any single nutrient in isolation.
Macronutrient Breakdown
The macronutrient profiles of Teff and Soybeans tell different nutritional stories. Teff provides 73g of carbohydrates, 2.4g of fat, and 8g of fiber per 100g, while Soybeans contains 11g carbs, 5g fat, and 2.5g fiber. The higher fiber content in Teff supports digestive health, helps regulate blood sugar after meals, and contributes to longer-lasting satiety. Sugar content also differs: Teff contains 1.2g while Soybeans has 0.7g per 100g. Lower sugar options are generally preferable for blood sugar management and dental health.
Key Takeaways
- For weight management: Soybeans is the lower-calorie choice at 95 cal/100g, making it more suitable for calorie-controlled diets.
- For muscle building: Teff provides more protein (13g/100g), supporting muscle repair and growth.
- For sustained energy: Teff offers more fiber (8g/100g), which slows digestion and provides steadier energy release.
- Overall: Neither food is universally "better" than the other. The right choice depends on your specific nutritional goals, meal context, and dietary preferences. Both can play a role in a balanced diet.
Frequently Asked Questions
Which has more calories, Teff or Soybeans?
Teff has more calories with 365 kcal per 100g, compared to Soybeans with 95 kcal. That's a difference of 270 calories per 100g serving.
Is Teff healthier than Soybeans?
Teff and Soybeans have similar nutritional profiles, with each food winning in different categories. The healthier choice depends on your specific dietary goals and nutritional needs.
What is the protein difference between Teff and Soybeans?
Teff has more protein with 13g per 100g, compared to Soybeans with 11.1g. Teff provides 1.9g more protein per 100g serving.
Which is better for weight loss, Teff or Soybeans?
For weight loss, Soybeans is the better choice with only 95 calories per 100g compared to 365 calories in Teff. Teff also offers 8g of fiber per 100g, which helps you feel fuller longer.
Does Teff or Soybeans have fewer carbs?
Soybeans has fewer carbs with 11g per 100g, compared to Teff with 73g. If you're following a low-carb diet, Soybeans is the better option with 62.0g fewer carbohydrates.
Related Comparisons
About Our Data
All nutrition data in this comparison is sourced from the USDA FoodData Central, the official food composition database maintained by the U.S. Department of Agriculture. Values are based on 100g servings for accurate comparison.
Health Disclaimer: This comparison is for informational purposes only and is not intended as medical or dietary advice. Nutritional needs vary by individual. The best food choice depends on your personal health goals, dietary requirements, and preferences. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.