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  6. Couscous vs. Teff

Couscous vs. Teff — In-Depth Nutrition Comparison

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Differences between couscous and teff

  • Couscous has more selenium, while teff has more manganese, iron, copper, phosphorus, magnesium, vitamin B6, zinc, vitamin B1, and fiber.
  • Teff's daily need coverage for manganese is 398% higher.
  • Teff contains 6 times less selenium than couscous. Couscous contains 27.5µg of selenium, while teff contains 4.4µg.

The food types used in this comparison are Couscous, cooked and Teff, uncooked.

Infographic

Couscous 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 2.4% 5.1% 14% 14% 7.1% 9.4% 0.65% 11% 150%
Teff
Teff
8
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 less SodiumSodium -58.3%
Contains more SeleniumSelenium +525%
Contains more MagnesiumMagnesium +2200%
Contains more CalciumCalcium +2150%
Contains more PotassiumPotassium +636.2%
Contains more IronIron +1907.9%
Contains more CopperCopper +1875.6%
Contains more ZincZinc +1296.2%
Contains more PhosphorusPhosphorus +1850%
Contains more ManganeseManganese +10900%

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 2.6% 16% 6.2% 18% 22% 12% 0% 0.25% 11%
Teff
Teff
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 1.6% 98% 62% 63% 57% 111% 0% 4.8% 0%
Contains more Vitamin EVitamin E +62.5%
Contains more FolateFolate +∞%
Contains more Vitamin B1Vitamin B1 +519%
Contains more Vitamin B2Vitamin B2 +900%
Contains more Vitamin B3Vitamin B3 +242.1%
Contains more Vitamin B5Vitamin B5 +153.9%
Contains more Vitamin B6Vitamin B6 +845.1%
Contains more Vitamin KVitamin K +1800%
~equal in Vitamin C ~mg
~equal in Vitamin D ~µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Couscous Teff DV% diff.
Manganese 0.084mg 9.24mg 398%
Iron 0.38mg 7.63mg 91%
Copper 0.041mg 0.81mg 85%
Phosphorus 22mg 429mg 58%
Magnesium 8mg 184mg 42%
Selenium 27.5µg 4.4µg 42%
Vitamin B6 0.051mg 0.482mg 33%
Zinc 0.26mg 3.63mg 31%
Vitamin B1 0.063mg 0.39mg 27%
Fiber 1.4g 8g 26%
Protein 3.79g 13.3g 19%
Vitamin B2 0.027mg 0.27mg 19%
Carbs 23.22g 73.13g 17%
Calcium 8mg 180mg 17%
Starch 36.56g 15%
Vitamin B3 0.983mg 3.363mg 15%
Calories 112kcal 367kcal 13%
Potassium 58mg 427mg 11%
Vitamin B5 0.371mg 0.942mg 11%
Polyunsaturated fat 0.064g 1.071g 7%
Folate 15µg 4%
Fats 0.16g 2.38g 3%
Vitamin K 0.1µg 1.9µg 2%
Choline 3.3mg 13.1mg 2%
Saturated fat 0.029g 0.449g 2%
Monounsaturated fat 0.022g 0.589g 1%
Fructose 0.47g 1%
Protein per 100 calories 3.4g 3.6g N/A
Calories per 10 g protein 296kcal 276kcal N/A
Weight per 100 calories 89g 27g N/A
Unsaturated / Saturated Fat ratio 3 3.7 N/A
Net carbs 21.82g 65.13g N/A
Sugar 0.1g 1.84g N/A
Sodium 5mg 12mg 0%
Vitamin E 0.13mg 0.08mg 0%
Tryptophan 0.049mg 0.139mg 0%
Threonine 0.1mg 0.51mg 0%
Isoleucine 0.147mg 0.501mg 0%
Leucine 0.259mg 1.068mg 0%
Lysine 0.073mg 0.376mg 0%
Methionine 0.059mg 0.428mg 0%
Phenylalanine 0.184mg 0.698mg 0%
Valine 0.162mg 0.686mg 0%
Histidine 0.077mg 0.301mg 0%
Omega-3 - ALA 0.135g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 g
Teff
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 WaterWater +722.8%
Contains more ProteinProtein +250.9%
Contains more FatsFats +1387.5%
Contains more CarbsCarbs +214.9%
Contains more OtherOther +811.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 19% 56%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.022 g
Polyunsaturated fat: Poly. Fat 0.064 g
Teff
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 -93.5%
Contains more Mono. FatMonounsaturated fat +2577.3%
Contains more Poly. FatPolyunsaturated fat +1573.4%

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. Couscous - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169700/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.