Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Bulgur dry
  5. Compare
  6. Bulgur dry vs. Teff

Bulgur dry vs. Teff — In-Depth Nutrition Comparison

Compare

A recap on differences between Bulgur dry and Teff

  • Teff has less Fiber, Magnesium, Vitamin B3, Phosphorus, Vitamin B6, Copper, Potassium, Manganese, Zinc, and Vitamin B2.
  • Bulgur dry covers your daily Fiber needs 39% more than Teff.
  • Teff contains 6 times less Vitamin B3 than Bulgur dry. Bulgur dry contains 5.114mg of Vitamin B3, while Teff contains 0.909mg.

Food varieties used in this article are Bulgur, dry and Teff, cooked.

Infographic

Bulgur dry 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.
Bulgur dry
Bulgur dry
8
:
2
Teff
Teff
Contains more Iron +20%
Contains more Magnesium +228%
Contains more Phosphorus +150%
Contains more Potassium +283.2%
Contains more Zinc +73.9%
Contains more Copper +48.2%
Contains more Calcium +40%
Contains less Sodium -52.9%
Equal in Manganese - 2.86
Bulgur dry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 93% 118% 129% 37% 3% 53% 112% 398% 13%
Teff
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 77% 36% 52% 10% 2% 31% 76% 374% 0%
Contains more Iron +20%
Contains more Magnesium +228%
Contains more Phosphorus +150%
Contains more Potassium +283.2%
Contains more Zinc +73.9%
Contains more Copper +48.2%
Contains more Calcium +40%
Contains less Sodium -52.9%
Equal in Manganese - 2.86

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.
Bulgur dry
Bulgur dry
11
:
0
Teff
Teff
Contains more Vitamin A +350%
Contains more Vitamin B1 +26.8%
Contains more Vitamin B2 +248.5%
Contains more Vitamin B3 +462.6%
Contains more Vitamin B6 +252.6%
Contains more Folate +50%
Bulgur dry
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% 59% 27% 96% 63% 79% 21% 0% 5%
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% 0% 0% 0% 46% 8% 18% 0% 23% 14% 0% 0%
Contains more Vitamin A +350%
Contains more Vitamin B1 +26.8%
Contains more Vitamin B2 +248.5%
Contains more Vitamin B3 +462.6%
Contains more Vitamin B6 +252.6%
Contains more Folate +50%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bulgur dry
Bulgur dry
4
:
1
Teff
Teff
Contains more Protein +217.6%
Contains more Fats +104.6%
Contains more Carbs +282%
Contains more Other +118.8%
Contains more Water +732.6%
Bulgur dry
12% 76% 9%
Protein: 12.29 g
Fats: 1.33 g
Carbs: 75.87 g
Water: 9 g
Other: 1.51 g
Teff
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 +217.6%
Contains more Fats +104.6%
Contains more Carbs +282%
Contains more Other +118.8%
Contains more Water +732.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bulgur dry Teff
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price 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 Bulgur dry Teff Opinion
Net carbs 63.37g 17.06g Bulgur dry
Protein 12.29g 3.87g Bulgur dry
Fats 1.33g 0.65g Bulgur dry
Carbs 75.87g 19.86g Bulgur dry
Calories 342kcal 101kcal Bulgur dry
Sugar 0.41g Teff
Fiber 12.5g 2.8g Bulgur dry
Calcium 35mg 49mg Teff
Iron 2.46mg 2.05mg Bulgur dry
Magnesium 164mg 50mg Bulgur dry
Phosphorus 300mg 120mg Bulgur dry
Potassium 410mg 107mg Bulgur dry
Sodium 17mg 8mg Teff
Zinc 1.93mg 1.11mg Bulgur dry
Copper 0.335mg 0.226mg Bulgur dry
Manganese 3.048mg 2.86mg Bulgur dry
Selenium 2.3µg Bulgur dry
Vitamin A 9IU 2IU Bulgur dry
Vitamin E 0.06mg Bulgur dry
Vitamin B1 0.232mg 0.183mg Bulgur dry
Vitamin B2 0.115mg 0.033mg Bulgur dry
Vitamin B3 5.114mg 0.909mg Bulgur dry
Vitamin B5 1.045mg Bulgur dry
Vitamin B6 0.342mg 0.097mg Bulgur dry
Folate 27µg 18µg Bulgur dry
Vitamin K 1.9µg Bulgur dry
Tryptophan 0.19mg 0.041mg Bulgur dry
Threonine 0.354mg 0.149mg Bulgur dry
Isoleucine 0.455mg 0.146mg Bulgur dry
Leucine 0.83mg 0.311mg Bulgur dry
Lysine 0.339mg 0.109mg Bulgur dry
Methionine 0.19mg 0.125mg Bulgur dry
Phenylalanine 0.58mg 0.203mg Bulgur dry
Valine 0.554mg 0.2mg Bulgur dry
Histidine 0.285mg 0.088mg Bulgur dry
Saturated Fat 0.232g Teff
Monounsaturated Fat 0.173g Bulgur dry
Polyunsaturated fat 0.541g Bulgur dry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bulgur dry 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 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
29%
Bulgur dry
9%
Teff
Minerals Daily Need Coverage Score
96%
Bulgur dry
67%
Teff

Comparison summary

Which food is lower in Sugar?
Teff
Teff is lower in Sugar (difference - 0.41g)
Which food contains less Sodium?
Teff
Teff contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Teff
Teff is lower in Saturated Fat (difference - 0.232g)
Which food is cheaper?
Teff
Teff is cheaper (difference - $2)
Which food is lower in glycemic index?
Bulgur dry
Bulgur dry is lower in glycemic index (difference - 10)
Which food is richer in minerals?
Bulgur dry
Bulgur dry is relatively richer in minerals
Which food is richer in vitamins?
Bulgur dry
Bulgur dry 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. Bulgur dry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170688/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.