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  6. Black gram vs. Teff

Black gram vs. Teff — In-Depth Nutrition Comparison

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What are the differences between Black gram and Teff?

  • Black gram is higher in Folate, Fiber, and Phosphorus, yet Teff is higher in Manganese, and Copper.
  • Teff's daily need coverage for Manganese is 106% more.
  • Black gram has 5 times more Folate than Teff. While Black gram has 94µg of Folate, Teff has only 18µg.

We used Mungo beans, mature seeds, cooked, boiled, without salt and Teff, cooked types in this article.

Infographic

Black gram vs Teff 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.
Black gram
Black gram
6
:
4
Teff
Teff
Contains more Magnesium +26%
Contains more Phosphorus +30%
Contains more Potassium +115.9%
Contains less Sodium -12.5%
Contains more Iron +17.1%
Contains more Zinc +33.7%
Contains more Copper +62.6%
Contains more Manganese +594.2%
Equal in Calcium - 49
Black gram
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 66% 45% 67% 21% 1% 23% 47% 54% 14%
Teff
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 77% 36% 52% 10% 2% 31% 76% 374% 0%
Contains more Magnesium +26%
Contains more Phosphorus +30%
Contains more Potassium +115.9%
Contains less Sodium -12.5%
Contains more Iron +17.1%
Contains more Zinc +33.7%
Contains more Copper +62.6%
Contains more Manganese +594.2%
Equal in Calcium - 49

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.
Black gram
Black gram
9
:
2
Teff
Teff
Contains more Vitamin A +1450%
Contains more Vitamin B2 +127.3%
Contains more Vitamin B3 +65%
Contains more Folate +422.2%
Contains more Vitamin B1 +22%
Contains more Vitamin B6 +67.2%
Black gram
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 3% 0% 4% 38% 18% 29% 26% 14% 71% 0% 7%
Teff
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 0% 46% 8% 18% 0% 23% 14% 0% 0%
Contains more Vitamin A +1450%
Contains more Vitamin B2 +127.3%
Contains more Vitamin B3 +65%
Contains more Folate +422.2%
Contains more Vitamin B1 +22%
Contains more Vitamin B6 +67.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Black gram
Black gram
2
:
3
Teff
Teff
Contains more Protein +94.8%
Contains more Other +53.6%
Contains more Fats +18.2%
Equal in Carbs - 19.86
Equal in Water - 74.93
Black gram
8% 18% 73%
Protein: 7.54 g
Fats: 0.55 g
Carbs: 18.34 g
Water: 72.51 g
Other: 1.06 g
Teff
4% 20% 75%
Protein: 3.87 g
Fats: 0.65 g
Carbs: 19.86 g
Water: 74.93 g
Other: 0.69 g
Contains more Protein +94.8%
Contains more Other +53.6%
Contains more Fats +18.2%
Equal in Carbs - 19.86
Equal in Water - 74.93

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Black gram Teff
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Black gram Teff Opinion
Net carbs 11.94g 17.06g Teff
Protein 7.54g 3.87g Black gram
Fats 0.55g 0.65g Teff
Carbs 18.34g 19.86g Teff
Calories 105kcal 101kcal Black gram
Sugar 2.01g Teff
Fiber 6.4g 2.8g Black gram
Calcium 53mg 49mg Black gram
Iron 1.75mg 2.05mg Teff
Magnesium 63mg 50mg Black gram
Phosphorus 156mg 120mg Black gram
Potassium 231mg 107mg Black gram
Sodium 7mg 8mg Black gram
Zinc 0.83mg 1.11mg Teff
Copper 0.139mg 0.226mg Teff
Manganese 0.412mg 2.86mg Teff
Selenium 2.5µg Black gram
Vitamin A 31IU 2IU Black gram
Vitamin A RAE 2µg 0µg Black gram
Vitamin E 0.15mg Black gram
Vitamin C 1mg Black gram
Vitamin B1 0.15mg 0.183mg Teff
Vitamin B2 0.075mg 0.033mg Black gram
Vitamin B3 1.5mg 0.909mg Black gram
Vitamin B5 0.433mg Black gram
Vitamin B6 0.058mg 0.097mg Teff
Folate 94µg 18µg Black gram
Vitamin K 2.7µg Black gram
Tryptophan 0.078mg 0.041mg Black gram
Threonine 0.262mg 0.149mg Black gram
Isoleucine 0.385mg 0.146mg Black gram
Leucine 0.625mg 0.311mg Black gram
Lysine 0.5mg 0.109mg Black gram
Methionine 0.11mg 0.125mg Teff
Phenylalanine 0.44mg 0.203mg Black gram
Valine 0.423mg 0.2mg Black gram
Histidine 0.211mg 0.088mg Black gram
Saturated Fat 0.038g Teff
Monounsaturated Fat 0.029g Black gram
Polyunsaturated fat 0.359g Black gram

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black gram Teff
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
17%
Black gram
9%
Teff
Minerals Daily Need Coverage Score
35%
Black gram
67%
Teff

Comparison summary

Which food is lower in Sugar?
Teff
Teff is lower in Sugar (difference - 2.01g)
Which food is lower in Saturated Fat?
Teff
Teff is lower in Saturated Fat (difference - 0.038g)
Which food is cheaper?
Teff
Teff is cheaper (difference - $1.5)
Which food contains less Sodium?
Black gram
Black gram contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Black gram
Black gram is lower in glycemic index (difference - 14)
Which food is richer in vitamins?
Black gram
Black gram is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Black gram - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172427/nutrients
  2. Teff - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168918/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.