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Crouton vs. Teff — In-Depth Nutrition Comparison

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The main differences between crouton and teff

  • Crouton has more selenium and vitamin B1; however, teff has more manganese, copper, phosphorus, iron, magnesium, vitamin B6, and zinc.
  • Daily need coverage for manganese for teff is 380% higher.
  • Teff has 58 times less sodium than crouton. Crouton has 698mg of sodium, while teff has 12mg.

Food types used in this article are Croutons, plain and Teff, uncooked.

Infographic

Crouton 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 22% 23% 11% 153% 54% 24% 49% 91% 65% 205%
Teff
9
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 SeleniumSelenium +752.3%
Contains more MagnesiumMagnesium +493.5%
Contains more CalciumCalcium +136.8%
Contains more PotassiumPotassium +244.4%
Contains more IronIron +87%
Contains more CopperCopper +396.9%
Contains more ZincZinc +307.9%
Contains more PhosphorusPhosphorus +273%
Contains less SodiumSodium -98.3%
Contains more ManganeseManganese +1748%

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
5
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 B1Vitamin B1 +59.7%
Contains more Vitamin B3Vitamin B3 +61.7%
Contains more FolateFolate +∞%
Contains more Vitamin B5Vitamin B5 +119.6%
Contains more Vitamin B6Vitamin B6 +1753.8%
~equal in Vitamin C ~mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.27mg
~equal in Vitamin B12 ~µg

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
2
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 FatsFats +177.3%
Contains more ProteinProtein +11.8%
Contains more WaterWater +60.4%
~equal in Carbs ~73.13g
~equal in Other ~2.37g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 52% 22%
Saturated fat: Sat. Fat 1.51 g
Monounsaturated fat: Mono. Fat 3.059 g
Polyunsaturated fat: Poly. Fat 1.273 g
Teff
1
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 more Mono. FatMonounsaturated fat +419.4%
Contains more Poly. FatPolyunsaturated fat +18.9%
Contains less Sat. FatSaturated fat -70.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Crouton Teff DV% diff.
Manganese 0.5mg 9.24mg 380%
Copper 0.163mg 0.81mg 72%
Selenium 37.5µg 4.4µg 60%
Phosphorus 115mg 429mg 45%
Iron 4.08mg 7.63mg 44%
Magnesium 31mg 184mg 36%
Vitamin B6 0.026mg 0.482mg 35%
Folate 132µg 33%
Sodium 698mg 12mg 30%
Zinc 0.89mg 3.63mg 25%
Vitamin B1 0.623mg 0.39mg 19%
Starch 36.56g 15%
Vitamin B3 5.439mg 3.363mg 13%
Fiber 5.1g 8g 12%
Calcium 76mg 180mg 10%
Vitamin B5 0.429mg 0.942mg 10%
Potassium 124mg 427mg 9%
Monounsaturated fat 3.059g 0.589g 6%
Fats 6.6g 2.38g 6%
Saturated fat 1.51g 0.449g 5%
Protein 11.9g 13.3g 3%
Choline 13.1mg 2%
Vitamin K 1.9µg 2%
Calories 407kcal 367kcal 2%
Vitamin E 0.08mg 1%
Fructose 0.47g 1%
Polyunsaturated fat 1.273g 1.071g 1%
Carbs 73.5g 73.13g 0%
Net carbs 68.4g 65.13g N/A
Sugar 1.84g N/A
Vitamin B2 0.272mg 0.27mg 0%
Tryptophan 0.14mg 0.139mg 0%
Threonine 0.337mg 0.51mg 0%
Isoleucine 0.456mg 0.501mg 0%
Leucine 0.832mg 1.068mg 0%
Lysine 0.278mg 0.376mg 0%
Methionine 0.211mg 0.428mg 0%
Phenylalanine 0.586mg 0.698mg 0%
Valine 0.514mg 0.686mg 0%
Histidine 0.255mg 0.301mg 0%
Omega-3 - ALA 0.135g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Crouton 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
35%
Crouton
31%
Teff
Minerals Daily Need Coverage Score
70%
Crouton
229%
Teff

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 - 686mg)
Which food is lower in Saturated fat?
Teff
Teff is lower in Saturated fat (difference - 1.061g)
Which food is lower in glycemic index?
Teff
Teff is lower in glycemic index (difference - 72)
Which food is cheaper?
Teff
Teff is cheaper (difference - $1.5)
Which food is richer in minerals?
Teff
Teff is relatively richer in minerals
Which food is lower in Sugar?
Crouton
Crouton is lower in Sugar (difference - 1.84g)
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. 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/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.