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Bread vs Teff - In-Depth Nutrition Comparison

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What are the differences between Bread and Teff?

  • Bread is higher in Selenium, and Vitamin B3, yet Teff is higher in Manganese, Copper, Iron, Phosphorus, Magnesium, Vitamin B6, and Zinc.
  • Teff's daily need coverage for Manganese is 342% more.
  • Bread has 50 times more Sodium than Teff. While Bread has 601mg of Sodium, Teff has only 12mg.

We used Bread, wheat, toasted and Teff, uncooked types in this article.

Infographic

Bread 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Bread
Bread
0
:
8
Teff
Teff
Contains more Iron +86.6%
Contains more Magnesium +211.9%
Contains more Phosphorus +128.2%
Contains more Potassium +91.5%
Contains less Sodium -98%
Contains more Zinc +146.9%
Contains more Copper +309.1%
Equal in Calcium - 180
Bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 50% 154% 43% 81% 20% 79% 41% 66%
Teff
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 54% 287% 132% 184% 38% 2% 99% 270%
Contains more Iron +86.6%
Contains more Magnesium +211.9%
Contains more Phosphorus +128.2%
Contains more Potassium +91.5%
Contains less Sodium -98%
Contains more Zinc +146.9%
Contains more Copper +309.1%
Equal in Calcium - 180

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
Bread
Bread
9
:
3
Teff
Teff
Contains more Vitamin E +200%
Contains more Vitamin B1 +12.6%
Contains more Vitamin B2 +41.5%
Contains more Vitamin B3 +85.8%
Contains more Vitamin K +200%
Contains more Vitamin A +∞%
Contains more Vitamin B5 +106.6%
Contains more Vitamin B6 +215%
Bread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 1% 110% 89% 118% 28% 36% 65% 0% 15%
Teff
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 0% 98% 63% 64% 57% 112% 0% 0% 5%
Contains more Vitamin E +200%
Contains more Vitamin B1 +12.6%
Contains more Vitamin B2 +41.5%
Contains more Vitamin B3 +85.8%
Contains more Vitamin K +200%
Contains more Vitamin A +∞%
Contains more Vitamin B5 +106.6%
Contains more Vitamin B6 +215%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bread
Bread
3
:
2
Teff
Teff
Contains more Fats +79.4%
Contains more Water +174.7%
Contains more Other +16.9%
Contains more Carbs +31.1%
Equal in Protein - 13.3
Bread
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Teff
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 Fats +79.4%
Contains more Water +174.7%
Contains more Other +16.9%
Contains more Carbs +31.1%
Equal in Protein - 13.3

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bread
Bread
2
:
1
Teff
Teff
Contains more Monounsaturated Fat +73%
Contains more Polyunsaturated fat +60.6%
Contains less Saturated Fat -54.6%
Bread
27% 27% 46%
Saturated Fat: 0.989 g
Monounsaturated Fat: 1.019 g
Polyunsaturated fat: 1.72 g
Teff
21% 28% 51%
Saturated Fat: 0.449 g
Monounsaturated Fat: 0.589 g
Polyunsaturated fat: 1.071 g
Contains more Monounsaturated Fat +73%
Contains more Polyunsaturated fat +60.6%
Contains less Saturated Fat -54.6%

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.
Bread Teff
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Bread Teff Opinion
Net carbs 51.07g 65.13g Teff
Protein 12.96g 13.3g Teff
Fats 4.27g 2.38g Bread
Carbs 55.77g 73.13g Teff
Calories 313kcal 367kcal Teff
Starch 36.56g Teff
Fructose 0.47g Teff
Sugar 6.42g 1.84g Teff
Fiber 4.7g 8g Teff
Calcium 165mg 180mg Teff
Iron 4.09mg 7.63mg Teff
Magnesium 59mg 184mg Teff
Phosphorus 188mg 429mg Teff
Potassium 223mg 427mg Teff
Sodium 601mg 12mg Teff
Zinc 1.47mg 3.63mg Teff
Copper 0.198mg 0.81mg Teff
Vitamin A 0IU 9IU Teff
Vitamin E 0.24mg 0.08mg Bread
Vitamin C 0.2mg Bread
Vitamin B1 0.439mg 0.39mg Bread
Vitamin B2 0.382mg 0.27mg Bread
Vitamin B3 6.25mg 3.363mg Bread
Vitamin B5 0.456mg 0.942mg Teff
Vitamin B6 0.153mg 0.482mg Teff
Folate 86µg Bread
Vitamin K 5.7µg 1.9µg Bread
Tryptophan 0.092mg 0.139mg Teff
Threonine 0.299mg 0.51mg Teff
Isoleucine 0.258mg 0.501mg Teff
Leucine 0.461mg 1.068mg Teff
Lysine 0.215mg 0.376mg Teff
Methionine 0.105mg 0.428mg Teff
Phenylalanine 0.315mg 0.698mg Teff
Valine 0.31mg 0.686mg Teff
Histidine 0.15mg 0.301mg Teff
Saturated Fat 0.989g 0.449g Teff
Monounsaturated Fat 1.019g 0.589g Bread
Polyunsaturated fat 1.72g 1.071g Bread
Omega-3 - ALA 0.161g 0.135g Bread

Which food is preferable for your diet?

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

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
38%
Bread
33%
Teff
Minerals Daily Need Coverage Score
66%
Bread
133%
Teff

Comparison summary

Which food is lower in Sugar?
Teff
Teff is lower in Sugar (difference - 4.58g)
Which food contains less Sodium?
Teff
Teff contains less Sodium (difference - 589mg)
Which food is lower in Cholesterol?
Teff
Teff is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Teff
Teff is lower in Saturated Fat (difference - 0.54g)
Which food is lower in glycemic index?
Teff
Teff is lower in glycemic index (difference - 60)
Which food is cheaper?
Teff
Teff is cheaper (difference - $0.3)
Which food is richer in minerals?
Teff
Teff is relatively richer in minerals
Which food is richer in vitamins?
Bread
Bread is relatively richer in vitamins

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. Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.