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Teff vs. Pretzel — In-Depth Nutrition Comparison

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Significant differences between Teff and Pretzel

  • Teff has more Manganese, Copper, and Magnesium, however, Pretzel is richer in Folate, Iron, Vitamin B3, Vitamin B2, and Vitamin B1.
  • Teff covers your daily Manganese needs 80% more than Pretzel.
  • Pretzel has 2 times less Magnesium than Teff. Teff has 50mg of Magnesium, while Pretzel has 29mg.
  • Teff contains less Sodium.

Specific food types used in this comparison are Teff, cooked and Snacks, pretzels, hard, plain, salted.

Infographic

Teff vs Pretzel 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 Calcium +81.5%
Contains more Magnesium +72.4%
Contains less Sodium -99.4%
Contains more Copper +44.9%
Contains more Manganese +181.8%
Contains more Iron +123.4%
Contains more Potassium +108.4%
Equal in Phosphorus - 128
Equal in Zinc - 1.04
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 9% 172% 21% 55% 20% 162% 29% 53% 133% 24%
Contains more Calcium +81.5%
Contains more Magnesium +72.4%
Contains less Sodium -99.4%
Contains more Copper +44.9%
Contains more Manganese +181.8%
Contains more Iron +123.4%
Contains more Potassium +108.4%
Equal in Phosphorus - 128
Equal in Zinc - 1.04

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
2
:
Contains more Vitamin A +∞%
Contains more Vitamin B6 +31.1%
Contains more Vitamin B1 +131.7%
Contains more Vitamin B2 +906.1%
Contains more Vitamin B3 +479.8%
Contains more Folate +822.2%
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% 10% 0% 7% 106% 77% 99% 20% 18% 125% 0% 7%
Contains more Vitamin A +∞%
Contains more Vitamin B6 +31.1%
Contains more Vitamin B1 +131.7%
Contains more Vitamin B2 +906.1%
Contains more Vitamin B3 +479.8%
Contains more Folate +822.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Teff
1
:
Contains more Water +2293.9%
Contains more Protein +159.4%
Contains more Fats +350.8%
Contains more Carbs +304.8%
Contains more Other +408.7%
4% 20% 75%
Protein: 3.87 g
Fats: 0.65 g
Carbs: 19.86 g
Water: 74.93 g
Other: 0.69 g
10% 3% 80% 3% 4%
Protein: 10.04 g
Fats: 2.93 g
Carbs: 80.39 g
Water: 3.13 g
Other: 3.51 g
Contains more Water +2293.9%
Contains more Protein +159.4%
Contains more Fats +350.8%
Contains more Carbs +304.8%
Contains more Other +408.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Teff Pretzel Opinion
Net carbs 17.06g 76.99g Pretzel
Protein 3.87g 10.04g Pretzel
Fats 0.65g 2.93g Pretzel
Carbs 19.86g 80.39g Pretzel
Calories 101kcal 384kcal Pretzel
Starch 72.58g Pretzel
Fructose 0.31g Pretzel
Sugar 2.21g Teff
Fiber 2.8g 3.4g Pretzel
Calcium 49mg 27mg Teff
Iron 2.05mg 4.58mg Pretzel
Magnesium 50mg 29mg Teff
Phosphorus 120mg 128mg Pretzel
Potassium 107mg 223mg Pretzel
Sodium 8mg 1240mg Teff
Zinc 1.11mg 1.04mg Teff
Copper 0.226mg 0.156mg Teff
Manganese 2.86mg 1.015mg Teff
Selenium 4.4µg Pretzel
Vitamin A 2IU 0IU Teff
Vitamin E 0.47mg Pretzel
Vitamin C 2.1mg Pretzel
Vitamin B1 0.183mg 0.424mg Pretzel
Vitamin B2 0.033mg 0.332mg Pretzel
Vitamin B3 0.909mg 5.27mg Pretzel
Vitamin B5 0.322mg Pretzel
Vitamin B6 0.097mg 0.074mg Teff
Folate 18µg 166µg Pretzel
Vitamin K 2.8µg Pretzel
Tryptophan 0.041mg 0.097mg Pretzel
Threonine 0.149mg 0.25mg Pretzel
Isoleucine 0.146mg 0.407mg Pretzel
Leucine 0.311mg 0.757mg Pretzel
Lysine 0.109mg 0.257mg Pretzel
Methionine 0.125mg 0.177mg Pretzel
Phenylalanine 0.203mg 0.52mg Pretzel
Valine 0.2mg 0.48mg Pretzel
Histidine 0.088mg 0.22mg Pretzel
Trans Fat 0.004g Teff
Saturated Fat 0.391g Teff
Monounsaturated Fat 0.727g Pretzel
Polyunsaturated fat 1.291g Pretzel
Omega-6 - Linoleic acid 1.223g Pretzel
Omega-6 - Gamma-linoleic acid 0.001g Pretzel
Omega-3 - ALA 0.063g Pretzel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Teff Pretzel
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
39%
Pretzel
Minerals Daily Need Coverage Score
67%
Teff
67%
Pretzel

Comparison summary

Which food is lower in Sugar?
Teff
Teff is lower in Sugar (difference - 2.21g)
Which food contains less Sodium?
Teff
Teff contains less Sodium (difference - 1232mg)
Which food is lower in Saturated Fat?
Teff
Teff is lower in Saturated Fat (difference - 0.391g)
Which food is lower in glycemic index?
Teff
Teff is lower in glycemic index (difference - 26)
Which food is cheaper?
Teff
Teff is cheaper (difference - $2.4)
Which food is richer in vitamins?
Pretzel
Pretzel is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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. Pretzel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167555/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.