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Cornmeal vs. Teff — In-Depth Nutrition Comparison

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A recap on differences between Cornmeal and Teff

  • Cornmeal has more Folate, Vitamin B1, Iron, Vitamin B2, Vitamin B3, and Vitamin B6, however, Teff is higher in Manganese, and Copper.
  • Teff covers your daily Manganese needs 117% more than Cornmeal.
  • Teff contains 12 times less Folate than Cornmeal. Cornmeal contains 209µg of Folate, while Teff contains 18µg.

Food varieties used in this article are Cornmeal, degermed, enriched, yellow and Teff, cooked.

Infographic

Cornmeal 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.
:
6
Teff
Contains more Iron +112.7%
Contains more Potassium +32.7%
Contains less Sodium -12.5%
Contains more Calcium +1533.3%
Contains more Magnesium +56.3%
Contains more Phosphorus +21.2%
Contains more Zinc +68.2%
Contains more Copper +197.4%
Contains more Manganese +1543.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 164% 23% 43% 13% 1% 19% 26% 23% 58%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 77% 36% 52% 10% 2% 31% 76% 374% 0%
Contains more Iron +112.7%
Contains more Potassium +32.7%
Contains less Sodium -12.5%
Contains more Calcium +1533.3%
Contains more Magnesium +56.3%
Contains more Phosphorus +21.2%
Contains more Zinc +68.2%
Contains more Copper +197.4%
Contains more Manganese +1543.7%

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.
:
0
Teff
Contains more Vitamin A +10600%
Contains more Vitamin B1 +201.1%
Contains more Vitamin B2 +1057.6%
Contains more Vitamin B3 +446.5%
Contains more Vitamin B6 +87.6%
Contains more Folate +1061.1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 13% 3% 0% 0% 138% 89% 94% 15% 42% 157% 0% 0%
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 +10600%
Contains more Vitamin B1 +201.1%
Contains more Vitamin B2 +1057.6%
Contains more Vitamin B3 +446.5%
Contains more Vitamin B6 +87.6%
Contains more Folate +1061.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
2
Teff
Contains more Protein +83.7%
Contains more Fats +169.2%
Contains more Carbs +300.1%
Contains more Water +570.2%
Contains more Other +35.3%
7% 2% 79% 11%
Protein: 7.11 g
Fats: 1.75 g
Carbs: 79.45 g
Water: 11.18 g
Other: 0.51 g
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 +83.7%
Contains more Fats +169.2%
Contains more Carbs +300.1%
Contains more Water +570.2%
Contains more Other +35.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cornmeal Teff Opinion
Net carbs 75.55g 17.06g Cornmeal
Protein 7.11g 3.87g Cornmeal
Fats 1.75g 0.65g Cornmeal
Carbs 79.45g 19.86g Cornmeal
Calories 370kcal 101kcal Cornmeal
Starch 73.3g Cornmeal
Fructose 0.17g Cornmeal
Sugar 1.61g Teff
Fiber 3.9g 2.8g Cornmeal
Calcium 3mg 49mg Teff
Iron 4.36mg 2.05mg Cornmeal
Magnesium 32mg 50mg Teff
Phosphorus 99mg 120mg Teff
Potassium 142mg 107mg Cornmeal
Sodium 7mg 8mg Cornmeal
Zinc 0.66mg 1.11mg Teff
Copper 0.076mg 0.226mg Teff
Manganese 0.174mg 2.86mg Teff
Selenium 10.5µg Cornmeal
Vitamin A 214IU 2IU Cornmeal
Vitamin A RAE 11µg 0µg Cornmeal
Vitamin E 0.12mg Cornmeal
Vitamin B1 0.551mg 0.183mg Cornmeal
Vitamin B2 0.382mg 0.033mg Cornmeal
Vitamin B3 4.968mg 0.909mg Cornmeal
Vitamin B5 0.24mg Cornmeal
Vitamin B6 0.182mg 0.097mg Cornmeal
Folate 209µg 18µg Cornmeal
Tryptophan 0.038mg 0.041mg Teff
Threonine 0.172mg 0.149mg Cornmeal
Isoleucine 0.242mg 0.146mg Cornmeal
Leucine 1.006mg 0.311mg Cornmeal
Lysine 0.105mg 0.109mg Teff
Methionine 0.162mg 0.125mg Cornmeal
Phenylalanine 0.366mg 0.203mg Cornmeal
Valine 0.337mg 0.2mg Cornmeal
Histidine 0.172mg 0.088mg Cornmeal
Saturated Fat 0.22g Teff
Monounsaturated Fat 0.39g Cornmeal
Polyunsaturated fat 0.828g Cornmeal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cornmeal 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
46%
Cornmeal
9%
Teff
Minerals Daily Need Coverage Score
37%
Cornmeal
67%
Teff

Comparison summary

Which food is lower in Sugar?
Teff
Teff is lower in Sugar (difference - 1.61g)
Which food is lower in Saturated Fat?
Teff
Teff is lower in Saturated Fat (difference - 0.22g)
Which food is lower in glycemic index?
Teff
Teff is lower in glycemic index (difference - 11)
Which food is cheaper?
Teff
Teff is cheaper (difference - $1.4)
Which food is richer in minerals?
Teff
Teff is relatively richer in minerals
Which food contains less Sodium?
Cornmeal
Cornmeal contains less Sodium (difference - 1mg)
Which food is richer in vitamins?
Cornmeal
Cornmeal is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Cornmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168867/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.