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Almond vs. Teff — In-Depth Nutrition Comparison

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The main differences between Almond and Teff

  • Almond has more Copper, Vitamin B2, Magnesium, Phosphorus, Fiber, Calcium, Iron, Potassium, and Zinc, however, Teff has more Manganese.
  • Daily need coverage for Copper from Almond is 89% higher.
  • Teff has 34 times less Vitamin B2 than Almond. Almond has 1.138mg of Vitamin B2, while Teff has 0.033mg.

Food types used in this article are Nuts, almonds and Teff, cooked.

Infographic

Almond 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.
Almond
9
:
1
Teff
Contains more Calcium +449%
Contains more Iron +81%
Contains more Magnesium +440%
Contains more Phosphorus +300.8%
Contains more Potassium +585%
Contains less Sodium -87.5%
Contains more Zinc +181.1%
Contains more Copper +356.2%
Contains more Manganese +31.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 81% 140% 193% 207% 65% 1% 86% 344% 285% 23%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 77% 36% 52% 10% 2% 31% 76% 374% 0%
Contains more Calcium +449%
Contains more Iron +81%
Contains more Magnesium +440%
Contains more Phosphorus +300.8%
Contains more Potassium +585%
Contains less Sodium -87.5%
Contains more Zinc +181.1%
Contains more Copper +356.2%
Contains more Manganese +31.3%

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.
Almond
10
:
0
Teff
Contains more Vitamin B1 +12%
Contains more Vitamin B2 +3348.5%
Contains more Vitamin B3 +298%
Contains more Vitamin B6 +41.2%
Contains more Folate +144.4%
Equal in Vitamin A - 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% 513% 0% 0% 52% 263% 68% 29% 32% 33% 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 B1 +12%
Contains more Vitamin B2 +3348.5%
Contains more Vitamin B3 +298%
Contains more Vitamin B6 +41.2%
Contains more Folate +144.4%
Equal in Vitamin A - 2

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Almond
4
:
1
Teff
Contains more Protein +446.5%
Contains more Fats +7581.5%
Contains more Other +329%
Contains more Water +1599.1%
Equal in Carbs - 19.86
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 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 +446.5%
Contains more Fats +7581.5%
Contains more Other +329%
Contains more Water +1599.1%
Equal in Carbs - 19.86

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Almond Teff Opinion
Net carbs 9.05g 17.06g Teff
Protein 21.15g 3.87g Almond
Fats 49.93g 0.65g Almond
Carbs 21.55g 19.86g Almond
Calories 579kcal 101kcal Almond
Starch 0.72g Almond
Fructose 0.11g Almond
Sugar 4.35g Teff
Fiber 12.5g 2.8g Almond
Calcium 269mg 49mg Almond
Iron 3.71mg 2.05mg Almond
Magnesium 270mg 50mg Almond
Phosphorus 481mg 120mg Almond
Potassium 733mg 107mg Almond
Sodium 1mg 8mg Almond
Zinc 3.12mg 1.11mg Almond
Copper 1.031mg 0.226mg Almond
Manganese 2.179mg 2.86mg Teff
Selenium 4.1µg Almond
Vitamin A 2IU 2IU
Vitamin E 25.63mg Almond
Vitamin B1 0.205mg 0.183mg Almond
Vitamin B2 1.138mg 0.033mg Almond
Vitamin B3 3.618mg 0.909mg Almond
Vitamin B5 0.471mg Almond
Vitamin B6 0.137mg 0.097mg Almond
Folate 44µg 18µg Almond
Tryptophan 0.211mg 0.041mg Almond
Threonine 0.601mg 0.149mg Almond
Isoleucine 0.751mg 0.146mg Almond
Leucine 1.473mg 0.311mg Almond
Lysine 0.568mg 0.109mg Almond
Methionine 0.157mg 0.125mg Almond
Phenylalanine 1.132mg 0.203mg Almond
Valine 0.855mg 0.2mg Almond
Histidine 0.539mg 0.088mg Almond
Trans Fat 0.015g Teff
Saturated Fat 3.802g Teff
Monounsaturated Fat 31.551g Almond
Polyunsaturated fat 12.329g Almond
Omega-6 - Eicosadienoic acid 0.002g Almond
Omega-6 - Linoleic acid 12.32g Almond
Omega-3 - ALA 0.003g Almond

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almond 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
82%
Almond
9%
Teff
Minerals Daily Need Coverage Score
142%
Almond
67%
Teff

Comparison summary

Which food is lower in Sugar?
Teff
Teff is lower in Sugar (difference - 4.35g)
Which food is lower in Saturated Fat?
Teff
Teff is lower in Saturated Fat (difference - 3.802g)
Which food is cheaper?
Teff
Teff is cheaper (difference - $2.4)
Which food contains less Sodium?
Almond
Almond contains less Sodium (difference - 7mg)
Which food is lower in glycemic index?
Almond
Almond is lower in glycemic index (difference - 57)
Which food is richer in minerals?
Almond
Almond is relatively richer in minerals
Which food is richer in vitamins?
Almond
Almond 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. Almond - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.