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  6. Pasta vs. Teff

Pasta vs. Teff — In-Depth Nutrition Comparison

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What are the differences between Pasta and Teff?

  • Pasta is higher in Folate, Vitamin B2, and Vitamin B12, yet Teff is higher in Manganese, Copper, Iron, Phosphorus, and Magnesium.
  • Teff's daily need coverage for Manganese is 115% more.

We used Pasta, fresh-refrigerated, plain, cooked and Teff, cooked types in this article.

Infographic

Pasta 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.
Pasta
Pasta
1
:
8
Teff
Teff
Contains less Sodium -25%
Contains more Calcium +716.7%
Contains more Iron +79.8%
Contains more Magnesium +177.8%
Contains more Phosphorus +90.5%
Contains more Potassium +345.8%
Contains more Zinc +98.2%
Contains more Copper +143%
Contains more Manganese +1176.8%
Pasta
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 43% 13% 27% 3% 1% 16% 31% 30% 0%
Teff
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 77% 36% 52% 10% 2% 31% 76% 374% 0%
Contains less Sodium -25%
Contains more Calcium +716.7%
Contains more Iron +79.8%
Contains more Magnesium +177.8%
Contains more Phosphorus +90.5%
Contains more Potassium +345.8%
Contains more Zinc +98.2%
Contains more Copper +143%
Contains more Manganese +1176.8%

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.
Pasta
Pasta
8
:
1
Teff
Teff
Contains more Vitamin A +900%
Contains more Vitamin B1 +14.2%
Contains more Vitamin B2 +354.5%
Contains more Folate +255.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin B6 +185.3%
Equal in Vitamin B3 - 0.909
Pasta
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 0% 53% 35% 19% 11% 8% 48% 18% 0%
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 +900%
Contains more Vitamin B1 +14.2%
Contains more Vitamin B2 +354.5%
Contains more Folate +255.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin B6 +185.3%
Equal in Vitamin B3 - 0.909

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pasta
Pasta
3
:
2
Teff
Teff
Contains more Protein +33.1%
Contains more Fats +61.5%
Contains more Carbs +25.5%
Contains more Other +122.6%
Equal in Water - 74.93
Pasta
5% 25% 69%
Protein: 5.15 g
Fats: 1.05 g
Carbs: 24.93 g
Water: 68.56 g
Other: 0.31 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 +33.1%
Contains more Fats +61.5%
Contains more Carbs +25.5%
Contains more Other +122.6%
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.
Pasta Teff
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar Equal

All nutrients comparison - raw data values

Nutrient Pasta Teff Opinion
Net carbs 24.93g 17.06g Pasta
Protein 5.15g 3.87g Pasta
Fats 1.05g 0.65g Pasta
Carbs 24.93g 19.86g Pasta
Calories 131kcal 101kcal Pasta
Fiber 2.8g Teff
Calcium 6mg 49mg Teff
Iron 1.14mg 2.05mg Teff
Magnesium 18mg 50mg Teff
Phosphorus 63mg 120mg Teff
Potassium 24mg 107mg Teff
Sodium 6mg 8mg Pasta
Zinc 0.56mg 1.11mg Teff
Copper 0.093mg 0.226mg Teff
Manganese 0.224mg 2.86mg Teff
Vitamin A 20IU 2IU Pasta
Vitamin A RAE 6µg 0µg Pasta
Vitamin B1 0.209mg 0.183mg Pasta
Vitamin B2 0.15mg 0.033mg Pasta
Vitamin B3 0.992mg 0.909mg Pasta
Vitamin B5 0.183mg Pasta
Vitamin B6 0.034mg 0.097mg Teff
Folate 64µg 18µg Pasta
Vitamin B12 0.14µg 0µg Pasta
Tryptophan 0.065mg 0.041mg Pasta
Threonine 0.134mg 0.149mg Teff
Isoleucine 0.197mg 0.146mg Pasta
Leucine 0.348mg 0.311mg Pasta
Lysine 0.097mg 0.109mg Teff
Methionine 0.079mg 0.125mg Teff
Phenylalanine 0.247mg 0.203mg Pasta
Valine 0.217mg 0.2mg Pasta
Histidine 0.103mg 0.088mg Pasta
Cholesterol 33mg 0mg Teff
Saturated Fat 0.15g Teff
Monounsaturated Fat 0.124g Pasta
Polyunsaturated fat 0.429g Pasta

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pasta 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
16%
Pasta
9%
Teff
Minerals Daily Need Coverage Score
16%
Pasta
67%
Teff

Comparison summary

Which food is lower in Cholesterol?
Teff
Teff is lower in Cholesterol (difference - 33mg)
Which food is lower in Saturated Fat?
Teff
Teff is lower in Saturated Fat (difference - 0.15g)
Which food is cheaper?
Teff
Teff is cheaper (difference - $3)
Which food is richer in minerals?
Teff
Teff is relatively richer in minerals
Which food contains less Sodium?
Pasta
Pasta contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Pasta
Pasta is lower in glycemic index (difference - 8)
Which food is richer in vitamins?
Pasta
Pasta is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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. Pasta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169728/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.