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Crouton vs. Teff — In-Depth Nutrition Comparison

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A recap on the differences between crouton and teff

  • Crouton has more vitamin B1, folate, vitamin B3, iron, vitamin B2, and fiber; however, teff is higher in manganese, copper, and vitamin B6.
  • Teff covers your daily manganese needs 103% more than crouton.
  • Teff contains 87 times less sodium than crouton. Crouton contains 698mg of sodium, while teff contains 8mg.
  • The glycemic index of crouton is higher.

Food varieties used in this article are Croutons, plain and Teff, cooked.

Infographic

Crouton 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 22% 23% 11% 153% 54% 24% 49% 91% 65% 205%
Teff
5
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 CalciumCalcium +55.1%
Contains more PotassiumPotassium +15.9%
Contains more IronIron +99%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +61.3%
Contains more CopperCopper +38.7%
Contains more ZincZinc +24.7%
Contains less SodiumSodium -98.9%
Contains more ManganeseManganese +472%
~equal in Phosphorus ~120mg

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% 0% 0% 0% 156% 63% 102% 26% 6% 0% 0% 99% 0%
Teff
1
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 B1Vitamin B1 +240.4%
Contains more Vitamin B2Vitamin B2 +724.2%
Contains more Vitamin B3Vitamin B3 +498.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +633.3%
Contains more Vitamin B6Vitamin B6 +273.1%
~equal in Vitamin C ~mg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Crouton Teff DV% diff.
Manganese 0.5mg 2.86mg 103%
Selenium 37.5µg 68%
Vitamin B1 0.623mg 0.183mg 37%
Sodium 698mg 8mg 30%
Folate 132µg 18µg 29%
Vitamin B3 5.439mg 0.909mg 28%
Iron 4.08mg 2.05mg 25%
Vitamin B2 0.272mg 0.033mg 18%
Carbs 73.5g 19.86g 18%
Protein 11.9g 3.87g 16%
Calories 407kcal 101kcal 15%
Fats 6.6g 0.65g 9%
Fiber 5.1g 2.8g 9%
Vitamin B5 0.429mg 9%
Polyunsaturated fat 1.273g 8%
Monounsaturated fat 3.059g 8%
Saturated fat 1.51g 7%
Copper 0.163mg 0.226mg 7%
Magnesium 31mg 50mg 5%
Vitamin B6 0.026mg 0.097mg 5%
Calcium 76mg 49mg 3%
Zinc 0.89mg 1.11mg 2%
Phosphorus 115mg 120mg 1%
Potassium 124mg 107mg 1%
Net carbs 68.4g 17.06g N/A
Tryptophan 0.14mg 0.041mg 0%
Threonine 0.337mg 0.149mg 0%
Isoleucine 0.456mg 0.146mg 0%
Leucine 0.832mg 0.311mg 0%
Lysine 0.278mg 0.109mg 0%
Methionine 0.211mg 0.125mg 0%
Phenylalanine 0.586mg 0.203mg 0%
Valine 0.514mg 0.2mg 0%
Histidine 0.255mg 0.088mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 7% 74% 6% 3%
Protein: 11.9 g
Fats: 6.6 g
Carbs: 73.5 g
Water: 5.5 g
Other: 2.5 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 +207.5%
Contains more FatsFats +915.4%
Contains more CarbsCarbs +270.1%
Contains more OtherOther +262.3%
Contains more WaterWater +1262.4%

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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. Crouton - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172751/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.