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Seed vs. Teff — In-Depth Nutrition Comparison

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How are Seed and Teff different?

  • Seed has more Fiber, Phosphorus, Copper, Iron, Magnesium, Calcium, Vitamin B3, Vitamin B1, Zinc, and Vitamin B2 than Teff.
  • Daily need coverage for Fiber from Seed is 126% higher.
  • Seed contains 13 times more Calcium than Teff. While Seed contains 631mg of Calcium, Teff contains only 49mg.

Seeds, chia seeds, dried and Teff, cooked are the varieties used in this article.

Infographic

Seed 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.
Seed
8
:
2
Teff
Contains more Calcium +1187.8%
Contains more Iron +276.6%
Contains more Magnesium +570%
Contains more Phosphorus +616.7%
Contains more Potassium +280.4%
Contains more Zinc +312.6%
Contains more Copper +308.8%
Contains less Sodium -50%
Equal in Manganese - 2.86
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 190% 290% 240% 369% 36% 3% 125% 308% 356% 302%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 77% 36% 52% 10% 2% 31% 76% 374% 0%
Contains more Calcium +1187.8%
Contains more Iron +276.6%
Contains more Magnesium +570%
Contains more Phosphorus +616.7%
Contains more Potassium +280.4%
Contains more Zinc +312.6%
Contains more Copper +308.8%
Contains less Sodium -50%
Equal in Manganese - 2.86

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.
Seed
7
:
1
Teff
Contains more Vitamin A +2600%
Contains more Vitamin B1 +238.8%
Contains more Vitamin B2 +415.2%
Contains more Vitamin B3 +871.4%
Contains more Folate +172.2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 10% 0% 6% 155% 40% 166% 0% 0% 37% 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 +2600%
Contains more Vitamin B1 +238.8%
Contains more Vitamin B2 +415.2%
Contains more Vitamin B3 +871.4%
Contains more Folate +172.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Seed
4
:
1
Teff
Contains more Protein +327.4%
Contains more Fats +4629.2%
Contains more Carbs +112.1%
Contains more Other +595.7%
Contains more Water +1191.9%
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 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 +327.4%
Contains more Fats +4629.2%
Contains more Carbs +112.1%
Contains more Other +595.7%
Contains more Water +1191.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Seed Teff Opinion
Net carbs 7.72g 17.06g Teff
Protein 16.54g 3.87g Seed
Fats 30.74g 0.65g Seed
Carbs 42.12g 19.86g Seed
Calories 486kcal 101kcal Seed
Fiber 34.4g 2.8g Seed
Calcium 631mg 49mg Seed
Iron 7.72mg 2.05mg Seed
Magnesium 335mg 50mg Seed
Phosphorus 860mg 120mg Seed
Potassium 407mg 107mg Seed
Sodium 16mg 8mg Teff
Zinc 4.58mg 1.11mg Seed
Copper 0.924mg 0.226mg Seed
Manganese 2.723mg 2.86mg Teff
Selenium 55.2µg Seed
Vitamin A 54IU 2IU Seed
Vitamin E 0.5mg Seed
Vitamin C 1.6mg Seed
Vitamin B1 0.62mg 0.183mg Seed
Vitamin B2 0.17mg 0.033mg Seed
Vitamin B3 8.83mg 0.909mg Seed
Vitamin B6 0.097mg Teff
Folate 49µg 18µg Seed
Tryptophan 0.436mg 0.041mg Seed
Threonine 0.709mg 0.149mg Seed
Isoleucine 0.801mg 0.146mg Seed
Leucine 1.371mg 0.311mg Seed
Lysine 0.97mg 0.109mg Seed
Methionine 0.588mg 0.125mg Seed
Phenylalanine 1.016mg 0.203mg Seed
Valine 0.95mg 0.2mg Seed
Histidine 0.531mg 0.088mg Seed
Trans Fat 0.14g Teff
Saturated Fat 3.33g Teff
Monounsaturated Fat 2.309g Seed
Polyunsaturated fat 23.665g Seed
Omega-6 - Linoleic acid 5.835g Seed
Omega-3 - ALA 17.83g Seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seed 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
35%
Seed
9%
Teff
Minerals Daily Need Coverage Score
221%
Seed
67%
Teff

Comparison summary

Which food contains less Sodium?
Teff
Teff contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Teff
Teff is lower in Saturated Fat (difference - 3.33g)
Which food is lower in glycemic index?
Seed
Seed is lower in glycemic index (difference - 42)
Which food is richer in minerals?
Seed
Seed is relatively richer in minerals
Which food is richer in vitamins?
Seed
Seed is relatively richer in vitamins
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 ($)

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. Seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.