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Bulgur vs Teff - In-Depth Nutrition Comparison

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The main differences between Bulgur and Teff

  • Bulgur has more Fiber, and Vitamin B3, however Teff has more Manganese, Iron, Copper, Phosphorus, Zinc, Calcium, Vitamin B1, and Vitamin B2.
  • Daily need coverage for Manganese from Teff is 269% higher.
  • Teff has 2 times less Fiber than Bulgur. Bulgur has 12.5g of Fiber, while Teff has 8g.

Food types used in this article are Bulgur, dry and Teff, uncooked.

Infographic

Bulgur 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
Bulgur
0
:
8
Teff
Contains more Iron +210.2%
Contains more Calcium +414.3%
Contains more Magnesium +12.2%
Contains more Copper +141.8%
Contains more Zinc +88.1%
Contains more Phosphorus +43%
Contains less Sodium -29.4%
Equal in Potassium - 427
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 93% 11% 37% 118% 112% 53% 129% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 287% 54% 38% 132% 270% 99% 184% 2%
Contains more Iron +210.2%
Contains more Calcium +414.3%
Contains more Magnesium +12.2%
Contains more Copper +141.8%
Contains more Zinc +88.1%
Contains more Phosphorus +43%
Contains less Sodium -29.4%
Equal in Potassium - 427

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
Bulgur
6
:
4
Teff
Contains more Vitamin B3 +52.1%
Contains more Vitamin B5 +10.9%
Contains more Vitamin E +33.3%
Contains more Vitamin B1 +68.1%
Contains more Vitamin B2 +134.8%
Contains more Vitamin B6 +40.9%
Equal in Vitamin A - 9
Equal in Vitamin B5 - 0.942
Equal in Vitamin K - 1.9
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% 59% 27% 96% 63% 79% 0% 5% 21%
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 B3 +52.1%
Contains more Vitamin B5 +10.9%
Contains more Vitamin E +33.3%
Contains more Vitamin B1 +68.1%
Contains more Vitamin B2 +134.8%
Contains more Vitamin B6 +40.9%
Equal in Vitamin A - 9
Equal in Vitamin B5 - 0.942
Equal in Vitamin K - 1.9

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
29
Bulgur
33
Teff
Mineral Summary Score
69
Bulgur
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
74%
Bulgur
80%
Teff
Carbohydrates
76%
Bulgur
73%
Teff
Fats
6%
Bulgur
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.
Bulgur Teff
Lower in Cholesterol ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bulgur 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 - 5mg)
Which food is cheaper?
Teff
Teff is cheaper (difference - $2)
Which food is richer in minerals?
Teff
Teff is relatively richer in minerals
Which food is lower in Sugar?
Bulgur
Bulgur is lower in Sugar (difference - 1.43g)
Which food is lower in Saturated Fat?
Bulgur
Bulgur is lower in Saturated Fat (difference - 0.217g)
Which food is lower in glycemic index?
Bulgur
Bulgur is lower in glycemic index (difference - 10)
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 Bulgur Teff Opinion
Calories 342 367 Teff
Protein 12.29 13.3 Teff
Fats 1.33 2.38 Teff
Vitamin C 0 Bulgur
Carbs 75.87 73.13 Bulgur
Cholesterol 0 Teff
Vitamin D 0 Bulgur
Iron 2.46 7.63 Teff
Calcium 35 180 Teff
Potassium 410 427 Teff
Magnesium 164 184 Teff
Sugar 0.41 1.84 Bulgur
Fiber 12.5 8 Bulgur
Copper 0.335 0.81 Teff
Zinc 1.93 3.63 Teff
Starch 36.56 Teff
Phosphorus 300 429 Teff
Sodium 17 12 Teff
Vitamin A 9 9
Vitamin E 0.06 0.08 Teff
Vitamin D 0 Bulgur
Vitamin B1 0.232 0.39 Teff
Vitamin B2 0.115 0.27 Teff
Vitamin B3 5.114 3.363 Bulgur
Vitamin B5 1.045 0.942 Bulgur
Vitamin B6 0.342 0.482 Teff
Vitamin B12 0 Bulgur
Vitamin K 1.9 1.9
Folate 27 Bulgur
Trans Fat
Saturated Fat 0.232 0.449 Bulgur
Monounsaturated Fat 0.173 0.589 Teff
Polyunsaturated fat 0.541 1.071 Teff
Tryptophan 0.19 0.139 Bulgur
Threonine 0.354 0.51 Teff
Isoleucine 0.455 0.501 Teff
Leucine 0.83 1.068 Teff
Lysine 0.339 0.376 Teff
Methionine 0.19 0.428 Teff
Phenylalanine 0.58 0.698 Teff
Valine 0.554 0.686 Teff
Histidine 0.285 0.301 Teff
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. Bulgur - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170688/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.