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  6. Black gram vs. Teff

Black gram vs. Teff — In-Depth Nutrition Comparison

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What are the main differences between black gram and teff?

  • Black gram has less manganese, copper, iron, phosphorus, vitamin B6, magnesium, zinc, vitamin B1, vitamin B2, and calcium than teff.
  • Teff's daily need coverage for manganese is 384% higher.

We used Mungo beans, mature seeds, cooked, boiled, without salt and Teff, uncooked types in this comparison.

Infographic

Black gram 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 45% 16% 20% 66% 46% 23% 67% 0.91% 54% 14%
Teff
Teff
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 131% 54% 38% 286% 270% 99% 184% 1.6% 1205% 24%
Contains less SodiumSodium -41.7%
Contains more MagnesiumMagnesium +192.1%
Contains more CalciumCalcium +239.6%
Contains more PotassiumPotassium +84.8%
Contains more IronIron +336%
Contains more CopperCopper +482.7%
Contains more ZincZinc +337.3%
Contains more PhosphorusPhosphorus +175%
Contains more ManganeseManganese +2142.7%
Contains more SeleniumSelenium +76%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 3.3% 0.67% 3% 0% 38% 17% 28% 26% 13% 0% 6.8% 71% 16%
Teff
Teff
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 1.6% 0% 98% 62% 63% 57% 111% 0% 4.8% 0% 7.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +87.5%
Contains more Vitamin KVitamin K +42.1%
Contains more FolateFolate +∞%
Contains more CholineCholine +126%
Contains more Vitamin B1Vitamin B1 +160%
Contains more Vitamin B2Vitamin B2 +260%
Contains more Vitamin B3Vitamin B3 +124.2%
Contains more Vitamin B5Vitamin B5 +117.6%
Contains more Vitamin B6Vitamin B6 +731%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Black gram Teff DV% diff.
Manganese 0.412mg 9.24mg 384%
Copper 0.139mg 0.81mg 75%
Iron 1.75mg 7.63mg 74%
Phosphorus 156mg 429mg 39%
Vitamin B6 0.058mg 0.482mg 33%
Magnesium 63mg 184mg 29%
Zinc 0.83mg 3.63mg 25%
Folate 94µg 24%
Vitamin B1 0.15mg 0.39mg 20%
Carbs 18.34g 73.13g 18%
Vitamin B2 0.075mg 0.27mg 15%
Starch 36.56g 15%
Calories 105kcal 367kcal 13%
Calcium 53mg 180mg 13%
Protein 7.54g 13.3g 12%
Vitamin B3 1.5mg 3.363mg 12%
Vitamin B5 0.433mg 0.942mg 10%
Fiber 6.4g 8g 6%
Potassium 231mg 427mg 6%
Polyunsaturated fat 0.359g 1.071g 5%
Fats 0.55g 2.38g 3%
Choline 29.6mg 13.1mg 3%
Selenium 2.5µg 4.4µg 3%
Saturated fat 0.038g 0.449g 2%
Fructose 0.47g 1%
Vitamin C 1mg 1%
Vitamin K 2.7µg 1.9µg 1%
Monounsaturated fat 0.029g 0.589g 1%
Net carbs 11.94g 65.13g N/A
Sugar 2.01g 1.84g N/A
Sodium 7mg 12mg 0%
Vitamin E 0.15mg 0.08mg 0%
Vitamin A 2µg 0µg 0%
Tryptophan 0.078mg 0.139mg 0%
Threonine 0.262mg 0.51mg 0%
Isoleucine 0.385mg 0.501mg 0%
Leucine 0.625mg 1.068mg 0%
Lysine 0.5mg 0.376mg 0%
Methionine 0.11mg 0.428mg 0%
Phenylalanine 0.44mg 0.698mg 0%
Valine 0.423mg 0.686mg 0%
Histidine 0.211mg 0.301mg 0%
Omega-3 - ALA 0.135g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 18% 73%
Protein: 7.54 g
Fats: 0.55 g
Carbs: 18.34 g
Water: 72.51 g
Other: 1.06 g
Teff
Teff
4
13% 2% 73% 9% 2%
Protein: 13.3 g
Fats: 2.38 g
Carbs: 73.13 g
Water: 8.82 g
Other: 2.37 g
Contains more WaterWater +722.1%
Contains more ProteinProtein +76.4%
Contains more FatsFats +332.7%
Contains more CarbsCarbs +298.7%
Contains more OtherOther +123.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
9% 7% 84%
Saturated fat: Sat. Fat 0.038 g
Monounsaturated fat: Mono. Fat 0.029 g
Polyunsaturated fat: Poly. Fat 0.359 g
Teff
Teff
2
21% 28% 51%
Saturated fat: Sat. Fat 0.449 g
Monounsaturated fat: Mono. Fat 0.589 g
Polyunsaturated fat: Poly. Fat 1.071 g
Contains less Sat. FatSaturated fat -91.5%
Contains more Mono. FatMonounsaturated fat +1931%
Contains more Poly. FatPolyunsaturated fat +198.3%

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. Black gram - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172427/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.