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  6. Teff vs. Cornmeal

Teff vs. Cornmeal — In-Depth Nutrition Comparison

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A recap on differences between Teff and Cornmeal

  • Teff has more Manganese, and Copper, however, Cornmeal is higher in Folate, Vitamin B1, Iron, Vitamin B2, Vitamin B3, and Vitamin B6.
  • Teff covers your daily Manganese needs 117% more than Cornmeal.
  • Cornmeal contains 16 times less Calcium than Teff. Teff contains 49mg of Calcium, while Cornmeal contains 3mg.

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

Infographic

Teff vs Cornmeal 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.
Teff
Teff
6
:
4
Cornmeal
Cornmeal
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%
Contains more Iron +112.7%
Contains more Potassium +32.7%
Contains less Sodium -12.5%
Teff
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 77% 36% 52% 10% 2% 31% 76% 374% 0%
Cornmeal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 164% 23% 43% 13% 1% 19% 26% 23% 58%
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%
Contains more Iron +112.7%
Contains more Potassium +32.7%
Contains less Sodium -12.5%

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.
Teff
Teff
0
:
11
Cornmeal
Cornmeal
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%
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%
Cornmeal
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%
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
Teff
Teff
2
:
3
Cornmeal
Cornmeal
Contains more Water +570.2%
Contains more Other +35.3%
Contains more Protein +83.7%
Contains more Fats +169.2%
Contains more Carbs +300.1%
Teff
4% 20% 75%
Protein: 3.87 g
Fats: 0.65 g
Carbs: 19.86 g
Water: 74.93 g
Other: 0.69 g
Cornmeal
7% 2% 79% 11%
Protein: 7.11 g
Fats: 1.75 g
Carbs: 79.45 g
Water: 11.18 g
Other: 0.51 g
Contains more Water +570.2%
Contains more Other +35.3%
Contains more Protein +83.7%
Contains more Fats +169.2%
Contains more Carbs +300.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Teff Cornmeal
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 Teff Cornmeal Opinion
Net carbs 17.06g 75.55g Cornmeal
Protein 3.87g 7.11g Cornmeal
Fats 0.65g 1.75g Cornmeal
Carbs 19.86g 79.45g Cornmeal
Calories 101kcal 370kcal Cornmeal
Starch 73.3g Cornmeal
Fructose 0.17g Cornmeal
Sugar 1.61g Teff
Fiber 2.8g 3.9g Cornmeal
Calcium 49mg 3mg Teff
Iron 2.05mg 4.36mg Cornmeal
Magnesium 50mg 32mg Teff
Phosphorus 120mg 99mg Teff
Potassium 107mg 142mg Cornmeal
Sodium 8mg 7mg Cornmeal
Zinc 1.11mg 0.66mg Teff
Copper 0.226mg 0.076mg Teff
Manganese 2.86mg 0.174mg Teff
Selenium 10.5µg Cornmeal
Vitamin A 2IU 214IU Cornmeal
Vitamin A RAE 0µg 11µg Cornmeal
Vitamin E 0.12mg Cornmeal
Vitamin B1 0.183mg 0.551mg Cornmeal
Vitamin B2 0.033mg 0.382mg Cornmeal
Vitamin B3 0.909mg 4.968mg Cornmeal
Vitamin B5 0.24mg Cornmeal
Vitamin B6 0.097mg 0.182mg Cornmeal
Folate 18µg 209µg Cornmeal
Tryptophan 0.041mg 0.038mg Teff
Threonine 0.149mg 0.172mg Cornmeal
Isoleucine 0.146mg 0.242mg Cornmeal
Leucine 0.311mg 1.006mg Cornmeal
Lysine 0.109mg 0.105mg Teff
Methionine 0.125mg 0.162mg Cornmeal
Phenylalanine 0.203mg 0.366mg Cornmeal
Valine 0.2mg 0.337mg Cornmeal
Histidine 0.088mg 0.172mg 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
Teff Cornmeal
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
9%
Teff
46%
Cornmeal
Minerals Daily Need Coverage Score
67%
Teff
37%
Cornmeal

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. Teff - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168918/nutrients
  2. Cornmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168867/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.