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Teff vs. Soba — In-Depth Nutrition Comparison

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How are Teff and Soba different?

  • Teff is higher than Soba in Manganese, Copper, Iron, Phosphorus, Magnesium, Zinc, and Vitamin B1.
  • Teff covers your daily need of Manganese 108% more than Soba.
  • Teff contains 28 times more Copper than Soba. Teff contains 0.226mg of Copper, while Soba contains 0.008mg.

Teff, cooked and Noodles, japanese, soba, cooked types were used in this article.

Infographic

Teff vs Soba 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
9
:
0
Soba
Contains more Calcium +1125%
Contains more Iron +327.1%
Contains more Magnesium +455.6%
Contains more Phosphorus +380%
Contains more Potassium +205.7%
Contains less Sodium -86.7%
Contains more Zinc +825%
Contains more Copper +2725%
Contains more Manganese +664.7%
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 2% 18% 7% 11% 4% 8% 4% 3% 49% 0%
Contains more Calcium +1125%
Contains more Iron +327.1%
Contains more Magnesium +455.6%
Contains more Phosphorus +380%
Contains more Potassium +205.7%
Contains less Sodium -86.7%
Contains more Zinc +825%
Contains more Copper +2725%
Contains more Manganese +664.7%

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
:
3
Soba
Contains more Vitamin A +∞%
Contains more Vitamin B1 +94.7%
Contains more Vitamin B2 +26.9%
Contains more Vitamin B3 +78.2%
Contains more Vitamin B6 +142.5%
Contains more Folate +157.1%
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% 0% 0% 0% 24% 6% 10% 15% 10% 6% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +94.7%
Contains more Vitamin B2 +26.9%
Contains more Vitamin B3 +78.2%
Contains more Vitamin B6 +142.5%
Contains more Folate +157.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Teff
3
:
2
Soba
Contains more Fats +550%
Contains more Other +76.9%
Contains more Protein +30.7%
Equal in Carbs - 21.44
Equal in Water - 73.01
4% 20% 75%
Protein: 3.87 g
Fats: 0.65 g
Carbs: 19.86 g
Water: 74.93 g
Other: 0.69 g
5% 21% 73%
Protein: 5.06 g
Fats: 0.1 g
Carbs: 21.44 g
Water: 73.01 g
Other: 0.39 g
Contains more Fats +550%
Contains more Other +76.9%
Contains more Protein +30.7%
Equal in Carbs - 21.44
Equal in Water - 73.01

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Teff Soba Opinion
Net carbs 17.06g 21.44g Soba
Protein 3.87g 5.06g Soba
Fats 0.65g 0.1g Teff
Carbs 19.86g 21.44g Soba
Calories 101kcal 99kcal Teff
Fiber 2.8g Teff
Calcium 49mg 4mg Teff
Iron 2.05mg 0.48mg Teff
Magnesium 50mg 9mg Teff
Phosphorus 120mg 25mg Teff
Potassium 107mg 35mg Teff
Sodium 8mg 60mg Teff
Zinc 1.11mg 0.12mg Teff
Copper 0.226mg 0.008mg Teff
Manganese 2.86mg 0.374mg Teff
Vitamin A 2IU 0IU Teff
Vitamin B1 0.183mg 0.094mg Teff
Vitamin B2 0.033mg 0.026mg Teff
Vitamin B3 0.909mg 0.51mg Teff
Vitamin B5 0.235mg Soba
Vitamin B6 0.097mg 0.04mg Teff
Folate 18µg 7µg Teff
Tryptophan 0.041mg 0.072mg Soba
Threonine 0.149mg 0.177mg Soba
Isoleucine 0.146mg 0.195mg Soba
Leucine 0.311mg 0.33mg Soba
Lysine 0.109mg 0.214mg Soba
Methionine 0.125mg 0.072mg Teff
Phenylalanine 0.203mg 0.217mg Soba
Valine 0.2mg 0.249mg Soba
Histidine 0.088mg 0.119mg Soba
Saturated Fat 0.019g Teff
Monounsaturated Fat 0.026g Soba
Polyunsaturated fat 0.031g Soba

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Teff Soba
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
6%
Soba
Minerals Daily Need Coverage Score
67%
Teff
10%
Soba

Comparison summary

Which food contains less Sodium?
Teff
Teff contains less Sodium (difference - 52mg)
Which food is lower in Saturated Fat?
Teff
Teff is lower in Saturated Fat (difference - 0.019g)
Which food is richer in minerals?
Teff
Teff is relatively richer in minerals
Which food is lower in glycemic index?
Soba
Soba is lower in glycemic index (difference - 11)
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 ($)
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. Soba - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168907/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.