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Teff vs. Porridge — In-Depth Nutrition Comparison

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What are the main differences between Teff and Porridge?

  • Teff is richer in Manganese, Copper, Phosphorus, Magnesium, Vitamin B1, Fiber, Zinc, and Vitamin B6, yet Porridge is richer in Iron.
  • Teff's daily need coverage for Manganese is 124% higher.
  • Teff has 10 times more Magnesium than Porridge. Teff has 50mg of Magnesium, while Porridge has 5mg.

We used Teff, cooked and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt types in this comparison.

Infographic

Teff vs Porridge 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
6
:
Contains more Magnesium +900%
Contains more Phosphorus +700%
Contains more Potassium +568.8%
Contains more Zinc +753.8%
Contains more Copper +465%
Contains more Manganese +∞%
Contains more Calcium +77.6%
Contains more Iron +82.4%
Contains less Sodium -25%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 77% 36% 52% 10% 2% 31% 76% 374% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 141% 4% 7% 2% 1% 4% 14% 0% 16%
Contains more Magnesium +900%
Contains more Phosphorus +700%
Contains more Potassium +568.8%
Contains more Zinc +753.8%
Contains more Copper +465%
Contains more Manganese +∞%
Contains more Calcium +77.6%
Contains more Iron +82.4%
Contains less Sodium -25%

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
6
:
Contains more Vitamin A +∞%
Contains more Vitamin B1 +232.7%
Contains more Vitamin B2 +32%
Contains more Vitamin B3 +74.8%
Contains more Vitamin B6 +646.2%
Contains more Folate +50%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 14% 6% 10% 5% 3% 9% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +232.7%
Contains more Vitamin B2 +32%
Contains more Vitamin B3 +74.8%
Contains more Vitamin B6 +646.2%
Contains more Folate +50%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Teff
4
:
Contains more Protein +168.8%
Contains more Fats +209.5%
Contains more Carbs +88.8%
Contains more Other +213.6%
Contains more Water +16.9%
4% 20% 75%
Protein: 3.87 g
Fats: 0.65 g
Carbs: 19.86 g
Water: 74.93 g
Other: 0.69 g
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 g
Contains more Protein +168.8%
Contains more Fats +209.5%
Contains more Carbs +88.8%
Contains more Other +213.6%
Contains more Water +16.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Teff Porridge Opinion
Net carbs 17.06g 10.02g Teff
Protein 3.87g 1.44g Teff
Fats 0.65g 0.21g Teff
Carbs 19.86g 10.52g Teff
Calories 101kcal 50kcal Teff
Sugar 0.03g Teff
Fiber 2.8g 0.5g Teff
Calcium 49mg 87mg Porridge
Iron 2.05mg 3.74mg Porridge
Magnesium 50mg 5mg Teff
Phosphorus 120mg 15mg Teff
Potassium 107mg 16mg Teff
Sodium 8mg 6mg Porridge
Zinc 1.11mg 0.13mg Teff
Copper 0.226mg 0.04mg Teff
Manganese 2.86mg 0mg Teff
Selenium 2.8µg Porridge
Vitamin A 2IU 0IU Teff
Vitamin E 0.02mg Porridge
Vitamin B1 0.183mg 0.055mg Teff
Vitamin B2 0.033mg 0.025mg Teff
Vitamin B3 0.909mg 0.52mg Teff
Vitamin B5 0.071mg Porridge
Vitamin B6 0.097mg 0.013mg Teff
Folate 18µg 12µg Teff
Vitamin K 0.1µg Porridge
Tryptophan 0.041mg 0.02mg Teff
Threonine 0.149mg 0.045mg Teff
Isoleucine 0.146mg 0.063mg Teff
Leucine 0.311mg 0.11mg Teff
Lysine 0.109mg 0.037mg Teff
Methionine 0.125mg 0.027mg Teff
Phenylalanine 0.203mg 0.078mg Teff
Valine 0.2mg 0.07mg Teff
Histidine 0.088mg 0.033mg Teff
Saturated Fat 0.033g Teff
Monounsaturated Fat 0.028g Porridge
Polyunsaturated fat 0.114g Porridge

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Teff Porridge
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
4%
Porridge
Minerals Daily Need Coverage Score
67%
Teff
21%
Porridge

Comparison summary

Which food is lower in Sugar?
Teff
Teff is lower in Sugar (difference - 0.03g)
Which food is lower in Saturated Fat?
Teff
Teff is lower in Saturated Fat (difference - 0.033g)
Which food is lower in glycemic index?
Teff
Teff is lower in glycemic index (difference - 9)
Which food is richer in minerals?
Teff
Teff is relatively richer in minerals
Which food contains less Sodium?
Porridge
Porridge contains less Sodium (difference - 2mg)
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. Teff - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168918/nutrients
  2. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/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.