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Cereal vs. Teff — In-Depth Nutrition Comparison

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Significant differences between cereal and teff

  • Cereal has more vitamin B1, vitamin B6, iron, vitamin B2, vitamin B3, and vitamin A; however, teff is richer in manganese, copper, phosphorus, and magnesium.
  • Cereal covers your daily vitamin B1 needs 492% more than teff.
  • Teff has 310 times less vitamin A than cereal. Cereal has 2792IU of vitamin A, while teff has 9IU.

Specific food types used in this comparison are Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) and Teff, uncooked.

Infographic

Cereal 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.
Cereal
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 3% 9.3% 1277% 46% 207% 33% 104% 103% 34%
Teff
7
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 more IronIron +346.4%
Contains more ZincZinc +109.4%
Contains more SeleniumSelenium +43.2%
Contains more MagnesiumMagnesium +868.4%
Contains more CalciumCalcium +1700%
Contains more PotassiumPotassium +306.7%
Contains more CopperCopper +491.2%
Contains more PhosphorusPhosphorus +457.1%
Contains less SodiumSodium -98.5%
Contains more ManganeseManganese +1069.6%

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.
Cereal
6
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 128% 271% 1.6% 0% 1572% 893% 555% 14% 1381% 0% 0% 0% 0%
Teff
3
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 B1Vitamin B1 +1512.3%
Contains more Vitamin B2Vitamin B2 +1333.3%
Contains more Vitamin B3Vitamin B3 +780.8%
Contains more Vitamin B6Vitamin B6 +1141.9%
Contains more Vitamin B5Vitamin B5 +316.8%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin E ~0.08mg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg
~equal in Folate ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cereal
1
6% 87% 4% 2%
Protein: 6.06 g
Fats: 1.08 g
Carbs: 86.85 g
Water: 3.78 g
Other: 2.23 g
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 CarbsCarbs +18.8%
Contains more ProteinProtein +119.5%
Contains more FatsFats +120.4%
Contains more WaterWater +133.3%
~equal in Other ~2.37g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cereal
1
32% 25% 43%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.204 g
Polyunsaturated fat: Poly. Fat 0.354 g
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 -42.1%
Contains more Mono. FatMonounsaturated fat +188.7%
Contains more Poly. FatPolyunsaturated fat +202.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Cereal
2
94% 3% 3%
Starch: 0 g
Sucrose: 9.74 g
Glucose: 0.27 g
Fructose: 0.26 g
Lactose: 0 g
Maltose: 0.09 g
Galactose: 0 g
Teff
3
95% 2%
Starch: 36.56 g
Sucrose: 0.62 g
Glucose: 0.73 g
Fructose: 0.47 g
Lactose: 0 g
Maltose: 0.01 g
Galactose: 0 g
Contains more SucroseSucrose +1471%
Contains more MaltoseMaltose +800%
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +170.4%
Contains more FructoseFructose +80.8%
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cereal Teff
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Saturated fat ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cereal Teff DV% diff.
Vitamin B1 6.288mg 0.39mg 492%
Vitamin B6 5.986mg 0.482mg 423%
Manganese 0.79mg 9.24mg 367%
Iron 34.06mg 7.63mg 330%
Vitamin B2 3.87mg 0.27mg 277%
Vitamin B3 29.62mg 3.363mg 164%
Vitamin A 814µg 0µg 90%
Copper 0.137mg 0.81mg 75%
Phosphorus 77mg 429mg 50%
Vitamin C 38.5mg 43%
Magnesium 19mg 184mg 39%
Zinc 7.6mg 3.63mg 36%
Sodium 795mg 12mg 34%
Fiber 1.4g 8g 26%
Calcium 10mg 180mg 17%
Starch 36.56g 15%
Protein 6.06g 13.3g 14%
Vitamin B5 0.226mg 0.942mg 14%
Potassium 105mg 427mg 9%
Carbs 86.85g 73.13g 5%
Polyunsaturated fat 0.354g 1.071g 5%
Selenium 6.3µg 4.4µg 3%
Choline 13.1mg 2%
Fats 1.08g 2.38g 2%
Vitamin K 0µg 1.9µg 2%
Monounsaturated fat 0.204g 0.589g 1%
Saturated fat 0.26g 0.449g 1%
Calories 378kcal 367kcal 1%
Net carbs 85.45g 65.13g N/A
Sugar 10.35g 1.84g N/A
Vitamin E 0.08mg 0.08mg 0%
Tryptophan 0.066mg 0.139mg 0%
Threonine 0.241mg 0.51mg 0%
Isoleucine 0.26mg 0.501mg 0%
Leucine 0.767mg 1.068mg 0%
Lysine 0.113mg 0.376mg 0%
Methionine 0.13mg 0.428mg 0%
Phenylalanine 0.365mg 0.698mg 0%
Valine 0.344mg 0.686mg 0%
Histidine 0.162mg 0.301mg 0%
Fructose 0.26g 0.47g 0%
Omega-3 - ALA 0.135g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cereal Teff
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
371%
Cereal
31%
Teff
Minerals Daily Need Coverage Score
183%
Cereal
229%
Teff

Comparison summary

Which food is lower in Sugar?
Teff
Teff is lower in Sugar (difference - 8.51g)
Which food contains less Sodium?
Teff
Teff contains less Sodium (difference - 783mg)
Which food is lower in glycemic index?
Teff
Teff is lower in glycemic index (difference - 69)
Which food is lower in Saturated fat?
Cereal
Cereal is lower in Saturated fat (difference - 0.189g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol ( mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.

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. 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.