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Black gram vs Teff - In-Depth Nutrition Comparison

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A recap on differences between Black gram and Teff

  • Black gram has more Fiber, Magnesium, Copper, Potassium, and Selenium, however Teff is higher in Manganese, Vitamin B6, Vitamin B3, Vitamin B1, and Phosphorus.
  • Teff covers your daily Manganese needs 335% more than Black gram.
  • Teff contains 2 times less Potassium than Black gram. Black gram contains 983mg of Potassium, while Teff contains 427mg.

Food varieties used in this article are Mungo beans, mature seeds, raw and Teff, uncooked.

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Black gram vs Teff infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
5
Teff
Contains more Potassium +130.2%
Contains more Magnesium +45.1%
Contains more Copper +21.1%
Contains more Calcium +30.4%
Contains more Phosphorus +13.2%
Contains less Sodium -68.4%
Equal in Iron - 7.63
Equal in Zinc - 3.63
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 284% 42% 87% 191% 327% 92% 163% 5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 287% 54% 38% 132% 270% 99% 184% 2%
Contains more Potassium +130.2%
Contains more Magnesium +45.1%
Contains more Copper +21.1%
Contains more Calcium +30.4%
Contains more Phosphorus +13.2%
Contains less Sodium -68.4%
Equal in Iron - 7.63
Equal in Zinc - 3.63

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
7
Teff
Contains more Vitamin A +155.6%
Contains more Vitamin B1 +42.9%
Contains more Vitamin B3 +132.4%
Contains more Vitamin B6 +71.5%
Equal in Vitamin B2 - 0.27
Equal in Vitamin B5 - 0.942
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 0% 0% 69% 59% 28% 55% 65% 0% 0% 162%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 2% 0% 98% 63% 64% 57% 112% 0% 5% 0%
Contains more Vitamin A +155.6%
Contains more Vitamin B1 +42.9%
Contains more Vitamin B3 +132.4%
Contains more Vitamin B6 +71.5%
Equal in Vitamin B2 - 0.27
Equal in Vitamin B5 - 0.942

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
36
Black gram
33
Teff
Mineral Summary Score
149
Black gram
133
Teff

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
151%
Black gram
80%
Teff
Carbohydrates
59%
Black gram
73%
Teff
Fats
8%
Black gram
11%
Teff

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Black gram Teff
Lower in Cholesterol ok
Lower in Sodium ok
Lower in price ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black gram Teff
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Cholesterol?
Teff
Teff is lower in Cholesterol (difference - 0mg)
Which food contains less Sodium?
Teff
Teff contains less Sodium (difference - 26mg)
Which food is cheaper?
Teff
Teff is cheaper (difference - $1.5)
Which food is lower in Sugar?
Black gram
Black gram is lower in Sugar (difference - 1.84g)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 0.335g)
Which food is lower in glycemic index?
Black gram
Black gram is lower in glycemic index (difference - 14)
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.
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.

All nutrients comparison - raw data values

Nutrient Black gram Teff Opinion
Calories 341 367 Teff
Protein 25.21 13.3 Black gram
Fats 1.64 2.38 Teff
Vitamin C 0 Black gram
Carbs 58.99 73.13 Teff
Cholesterol 0 Teff
Vitamin D 0 Black gram
Iron 7.57 7.63 Teff
Calcium 138 180 Teff
Potassium 983 427 Black gram
Magnesium 267 184 Black gram
Sugar 1.84 Black gram
Fiber 18.3 8 Black gram
Copper 0.981 0.81 Black gram
Zinc 3.35 3.63 Teff
Starch 36.56 Teff
Phosphorus 379 429 Teff
Sodium 38 12 Teff
Vitamin A 23 9 Black gram
Vitamin E 0.08 Teff
Vitamin D 0 Black gram
Vitamin B1 0.273 0.39 Teff
Vitamin B2 0.254 0.27 Teff
Vitamin B3 1.447 3.363 Teff
Vitamin B5 0.906 0.942 Teff
Vitamin B6 0.281 0.482 Teff
Vitamin B12 0 Black gram
Vitamin K 1.9 Teff
Folate 216 Black gram
Trans Fat 0 Teff
Saturated Fat 0.114 0.449 Black gram
Monounsaturated Fat 0.085 0.589 Teff
Polyunsaturated fat 1.071 1.071
Tryptophan 0.263 0.139 Black gram
Threonine 0.875 0.51 Black gram
Isoleucine 1.287 0.501 Black gram
Leucine 2.089 1.068 Black gram
Lysine 1.674 0.376 Black gram
Methionine 0.367 0.428 Teff
Phenylalanine 1.473 0.698 Black gram
Valine 1.416 0.686 Black gram
Histidine 0.706 0.301 Black gram
Fructose 0.47 Teff

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Black gram - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174259/nutrients
  2. Teff - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169747/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.