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Dates vs. Teff — In-Depth Nutrition Comparison

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How are dates and teff different?

  • Teff has more manganese, iron, copper, phosphorus, magnesium, zinc, vitamin B1, vitamin B6, vitamin B2, and calcium than dates.
  • Daily need coverage for manganese for teff is 390% higher.

Dates, deglet noor and Teff, uncooked are the varieties used in this article.

Infographic

Dates 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.
Dates
Dates
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 12% 58% 38% 69% 7.9% 27% 0.26% 34% 16%
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 more PotassiumPotassium +53.6%
Contains less SodiumSodium -83.3%
Contains more MagnesiumMagnesium +327.9%
Contains more CalciumCalcium +361.5%
Contains more IronIron +648%
Contains more CopperCopper +293.2%
Contains more ZincZinc +1151.7%
Contains more PhosphorusPhosphorus +591.9%
Contains more ManganeseManganese +3426.7%
Contains more SeleniumSelenium +46.7%

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.
Dates
Dates
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 1.3% 0% 1% 0% 13% 15% 24% 35% 38% 0% 6.8% 14% 3.4%
Teff
Teff
7
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 KVitamin K +42.1%
Contains more FolateFolate +∞%
Contains more Vitamin EVitamin E +60%
Contains more Vitamin B1Vitamin B1 +650%
Contains more Vitamin B2Vitamin B2 +309.1%
Contains more Vitamin B3Vitamin B3 +164%
Contains more Vitamin B5Vitamin B5 +59.9%
Contains more Vitamin B6Vitamin B6 +192.1%
Contains more CholineCholine +107.9%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Dates Teff DV% diff.
Manganese 0.262mg 9.24mg 390%
Iron 1.02mg 7.63mg 83%
Copper 0.206mg 0.81mg 67%
Phosphorus 62mg 429mg 52%
Magnesium 43mg 184mg 34%
Zinc 0.29mg 3.63mg 30%
Vitamin B1 0.052mg 0.39mg 28%
Fructose 19.56g 0.47g 24%
Vitamin B6 0.165mg 0.482mg 24%
Protein 2.45g 13.3g 22%
Vitamin B2 0.066mg 0.27mg 16%
Starch 36.56g 15%
Calcium 39mg 180mg 14%
Vitamin B3 1.274mg 3.363mg 13%
Potassium 656mg 427mg 7%
Vitamin B5 0.589mg 0.942mg 7%
Polyunsaturated fat 0.019g 1.071g 7%
Folate 19µg 5%
Calories 282kcal 367kcal 4%
Selenium 3µg 4.4µg 3%
Fats 0.39g 2.38g 3%
Saturated fat 0.032g 0.449g 2%
Choline 6.3mg 13.1mg 1%
Monounsaturated fat 0.036g 0.589g 1%
Carbs 75.03g 73.13g 1%
Vitamin K 2.7µg 1.9µg 1%
Vitamin C 0.4mg 0%
Net carbs 67.03g 65.13g N/A
Sugar 63.35g 1.84g N/A
Fiber 8g 8g 0%
Sodium 2mg 12mg 0%
Vitamin E 0.05mg 0.08mg 0%
Tryptophan 0.012mg 0.139mg 0%
Threonine 0.043mg 0.51mg 0%
Isoleucine 0.049mg 0.501mg 0%
Leucine 0.084mg 1.068mg 0%
Lysine 0.066mg 0.376mg 0%
Methionine 0.022mg 0.428mg 0%
Phenylalanine 0.05mg 0.698mg 0%
Valine 0.071mg 0.686mg 0%
Histidine 0.032mg 0.301mg 0%
Omega-3 - ALA 0.135g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dates
Dates
2
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
Teff
Teff
3
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 +132.8%
Contains more ProteinProtein +442.9%
Contains more FatsFats +510.3%
Contains more OtherOther +48.1%
~equal in Carbs ~73.13g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Dates
Dates
1
37% 41% 22%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.019 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 -92.9%
Contains more Mono. FatMonounsaturated fat +1536.1%
Contains more Poly. FatPolyunsaturated fat +5536.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Dates
Dates
4
38% 31% 31%
Starch: 0 g
Sucrose: 23.84 g
Glucose: 19.87 g
Fructose: 19.56 g
Lactose: 0 g
Maltose: 0.12 g
Galactose: 0 g
Teff
Teff
1
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 +3745.2%
Contains more GlucoseGlucose +2621.9%
Contains more FructoseFructose +4061.7%
Contains more MaltoseMaltose +1100%
Contains more StarchStarch +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

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. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/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.