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Corn grain vs. Teff — In-Depth Nutrition Comparison

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What are the differences between corn grain and teff?

  • Corn grain is higher in vitamin B6, magnesium, fiber, vitamin B3, vitamin B1, vitamin B2, phosphorus, zinc, and copper, yet teff is higher in manganese.
  • Teff's daily need coverage for manganese is 103% more.
  • Corn grain has 6 times more vitamin B6 than teff. While corn grain has 0.622mg of vitamin B6, teff has only 0.097mg.

We used Corn grain, yellow and Teff, cooked types in this article.

Infographic

Corn grain 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" 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 91% 2.1% 25% 102% 105% 60% 90% 4.6% 63% 85%
Teff
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 15% 9.4% 77% 75% 30% 51% 1% 373% 0%
Contains more MagnesiumMagnesium +154%
Contains more PotassiumPotassium +168.2%
Contains more IronIron +32.2%
Contains more CopperCopper +38.9%
Contains more ZincZinc +99.1%
Contains more PhosphorusPhosphorus +75%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +600%
Contains less SodiumSodium -77.1%
Contains more ManganeseManganese +489.7%

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 0% 3.7% 9.8% 0% 96% 46% 68% 25% 144% 0% 0.75% 14% 0%
Teff
0
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% 0% 0% 46% 7.6% 17% 0% 22% 0% 0% 14% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +110.4%
Contains more Vitamin B2Vitamin B2 +509.1%
Contains more Vitamin B3Vitamin B3 +299%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +541.2%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~18µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Corn grain Teff DV% diff.
Manganese 0.485mg 2.86mg 103%
Vitamin B6 0.622mg 0.097mg 40%
Selenium 15.5µg 28%
Carbs 74.26g 19.86g 18%
Magnesium 127mg 50mg 18%
Fiber 7.3g 2.8g 18%
Vitamin B1 0.385mg 0.183mg 17%
Vitamin B3 3.627mg 0.909mg 17%
Polyunsaturated fat 2.163g 14%
Phosphorus 210mg 120mg 13%
Vitamin B2 0.201mg 0.033mg 13%
Calories 365kcal 101kcal 13%
Protein 9.42g 3.87g 11%
Zinc 2.21mg 1.11mg 10%
Copper 0.314mg 0.226mg 10%
Iron 2.71mg 2.05mg 8%
Vitamin B5 0.424mg 8%
Fats 4.74g 0.65g 6%
Potassium 287mg 107mg 5%
Calcium 7mg 49mg 4%
Vitamin E 0.49mg 3%
Saturated fat 0.667g 3%
Monounsaturated fat 1.251g 3%
Sodium 35mg 8mg 1%
Vitamin A 11µg 0µg 1%
Net carbs 66.96g 17.06g N/A
Sugar 0.64g N/A
Vitamin K 0.3µg 0%
Folate 19µg 18µg 0%
Tryptophan 0.067mg 0.041mg 0%
Threonine 0.354mg 0.149mg 0%
Isoleucine 0.337mg 0.146mg 0%
Leucine 1.155mg 0.311mg 0%
Lysine 0.265mg 0.109mg 0%
Methionine 0.197mg 0.125mg 0%
Phenylalanine 0.463mg 0.203mg 0%
Valine 0.477mg 0.2mg 0%
Histidine 0.287mg 0.088mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 5% 74% 10%
Protein: 9.42 g
Fats: 4.74 g
Carbs: 74.26 g
Water: 10.37 g
Other: 1.21 g
Teff
1
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 ProteinProtein +143.4%
Contains more FatsFats +629.2%
Contains more CarbsCarbs +273.9%
Contains more OtherOther +75.4%
Contains more WaterWater +622.6%

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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. Corn grain - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170288/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.