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Bran vs. Teff — In-Depth Nutrition Comparison

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What are the differences between Bran and Teff?

  • Teff is richer than Bran in Manganese, Copper, Iron, Vitamin B6, and Zinc.
  • Teff's daily need coverage for Manganese is 82% more.

We used Oat bran, cooked and Teff, cooked types in this article.

Infographic

Bran 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.
Bran
2
:
8
Teff
Contains less Sodium -87.5%
Contains more Calcium +390%
Contains more Iron +133%
Contains more Magnesium +25%
Contains more Potassium +16.3%
Contains more Zinc +109.4%
Contains more Copper +242.4%
Contains more Manganese +196.7%
Equal in Phosphorus - 120
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 33% 29% 51% 9% 1% 15% 22% 126% 43%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 77% 36% 52% 10% 2% 31% 76% 374% 0%
Contains less Sodium -87.5%
Contains more Calcium +390%
Contains more Iron +133%
Contains more Magnesium +25%
Contains more Potassium +16.3%
Contains more Zinc +109.4%
Contains more Copper +242.4%
Contains more Manganese +196.7%
Equal in Phosphorus - 120

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.
Bran
4
:
5
Teff
Contains more Vitamin A +∞%
Contains more Vitamin B1 +14.4%
Contains more Vitamin B3 +531.3%
Contains more Vitamin B6 +288%
Contains more Folate +200%
Equal in Vitamin B2 - 0.033
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 40% 8% 3% 14% 6% 5% 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 +∞%
Contains more Vitamin B1 +14.4%
Contains more Vitamin B3 +531.3%
Contains more Vitamin B6 +288%
Contains more Folate +200%
Equal in Vitamin B2 - 0.033

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran
2
:
3
Teff
Contains more Fats +32.3%
Contains more Water +12.1%
Contains more Protein +20.6%
Contains more Carbs +73.6%
Contains more Other +40.8%
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 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 Fats +32.3%
Contains more Water +12.1%
Contains more Protein +20.6%
Contains more Carbs +73.6%
Contains more Other +40.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bran Teff Opinion
Net carbs 8.84g 17.06g Teff
Protein 3.21g 3.87g Teff
Fats 0.86g 0.65g Bran
Carbs 11.44g 19.86g Teff
Calories 40kcal 101kcal Teff
Fiber 2.6g 2.8g Teff
Calcium 10mg 49mg Teff
Iron 0.88mg 2.05mg Teff
Magnesium 40mg 50mg Teff
Phosphorus 119mg 120mg Teff
Potassium 92mg 107mg Teff
Sodium 1mg 8mg Bran
Zinc 0.53mg 1.11mg Teff
Copper 0.066mg 0.226mg Teff
Manganese 0.964mg 2.86mg Teff
Selenium 7.7µg Bran
Vitamin A 0IU 2IU Teff
Vitamin B1 0.16mg 0.183mg Teff
Vitamin B2 0.034mg 0.033mg Bran
Vitamin B3 0.144mg 0.909mg Teff
Vitamin B5 0.217mg Bran
Vitamin B6 0.025mg 0.097mg Teff
Folate 6µg 18µg Teff
Tryptophan 0.057mg 0.041mg Bran
Threonine 0.086mg 0.149mg Teff
Isoleucine 0.114mg 0.146mg Teff
Leucine 0.235mg 0.311mg Teff
Lysine 0.13mg 0.109mg Bran
Methionine 0.057mg 0.125mg Teff
Phenylalanine 0.155mg 0.203mg Teff
Valine 0.165mg 0.2mg Teff
Histidine 0.07mg 0.088mg Teff
Saturated Fat 0.163g Teff
Monounsaturated Fat 0.291g Bran
Polyunsaturated fat 0.339g Bran

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran 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
6%
Bran
9%
Teff
Minerals Daily Need Coverage Score
33%
Bran
67%
Teff

Comparison summary

Which food is richer in minerals?
Teff
Teff is relatively richer in minerals
Which food is lower in Saturated Fat?
Teff
Teff is lower in Saturated Fat (difference - 0.163g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 7mg)
Which food is lower in glycemic index?
Bran
Bran is lower in glycemic index (difference - 1)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
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. Bran - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168873/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.