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Fenugreek vs. Teff — In-Depth Nutrition Comparison

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Differences between fenugreek and teff

  • Fenugreek has more iron, fiber, copper, potassium, vitamin B6, and vitamin B2, while teff has more manganese, phosphorus, vitamin B3, and zinc.
  • Teff's daily need coverage for manganese is 348% higher.
  • Teff contains 4 times less iron than fenugreek. Fenugreek contains 33.53mg of iron, while teff contains 7.63mg.

The food types used in this comparison are Spices, fenugreek seed and Teff, uncooked.

Infographic

Fenugreek 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 136% 53% 68% 1257% 370% 68% 127% 8.7% 160% 34%
Teff
4
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 +80.3%
Contains more IronIron +339.4%
Contains more CopperCopper +37%
Contains more SeleniumSelenium +43.2%
Contains more ZincZinc +45.2%
Contains more PhosphorusPhosphorus +44.9%
Contains less SodiumSodium -82.1%
Contains more ManganeseManganese +652.4%
~equal in Magnesium ~184mg
~equal in Calcium ~180mg

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 10% 1% 0% 0% 81% 84% 31% 0% 138% 0% 0% 43% 0%
Teff
6
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 AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +35.6%
Contains more Vitamin B6Vitamin B6 +24.5%
Contains more FolateFolate +∞%
Contains more Vitamin B1Vitamin B1 +21.1%
Contains more Vitamin B3Vitamin B3 +105.1%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 6% 58% 9% 3%
Protein: 23 g
Fats: 6.41 g
Carbs: 58.35 g
Water: 8.84 g
Other: 3.4 g
Teff
1
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 ProteinProtein +72.9%
Contains more FatsFats +169.3%
Contains more OtherOther +43.5%
Contains more CarbsCarbs +25.3%
~equal in Water ~8.82g

Fat Type Comparison

Fat type breakdown side-by-side comparison
100%
Saturated fat: Sat. Fat 1.46 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0 g
Teff
3
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 -69.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Fenugreek Teff DV% diff.
Manganese 1.228mg 9.24mg 348%
Iron 33.53mg 7.63mg 324%
Fiber 24.6g 8g 66%
Copper 1.11mg 0.81mg 33%
Protein 23g 13.3g 19%
Vitamin B5 0.942mg 19%
Phosphorus 296mg 429mg 19%
Starch 36.56g 15%
Folate 57µg 14%
Vitamin B3 1.64mg 3.363mg 11%
Zinc 2.5mg 3.63mg 10%
Potassium 770mg 427mg 10%
Vitamin B6 0.6mg 0.482mg 9%
Vitamin B2 0.366mg 0.27mg 7%
Polyunsaturated fat 1.071g 7%
Fats 6.41g 2.38g 6%
Vitamin B1 0.322mg 0.39mg 6%
Saturated fat 1.46g 0.449g 5%
Carbs 58.35g 73.13g 5%
Vitamin C 3mg 3%
Selenium 6.3µg 4.4µg 3%
Choline 13.1mg 2%
Vitamin K 1.9µg 2%
Calories 323kcal 367kcal 2%
Sodium 67mg 12mg 2%
Magnesium 191mg 184mg 2%
Vitamin E 0.08mg 1%
Fructose 0.47g 1%
Monounsaturated fat 0.589g 1%
Net carbs 33.75g 65.13g N/A
Calcium 176mg 180mg 0%
Sugar 1.84g N/A
Vitamin A 3µg 0µg 0%
Tryptophan 0.391mg 0.139mg 0%
Threonine 0.898mg 0.51mg 0%
Isoleucine 1.241mg 0.501mg 0%
Leucine 1.757mg 1.068mg 0%
Lysine 1.684mg 0.376mg 0%
Methionine 0.338mg 0.428mg 0%
Phenylalanine 1.089mg 0.698mg 0%
Valine 1.102mg 0.686mg 0%
Histidine 0.668mg 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
Fenugreek 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
30%
Fenugreek
31%
Teff
Minerals Daily Need Coverage Score
228%
Fenugreek
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 - 55mg)
Which food is lower in Saturated fat?
Teff
Teff is lower in Saturated fat (difference - 1.011g)
Which food is lower in glycemic index?
Teff
Teff is lower in glycemic index (difference - 0)
Which food is cheaper?
Teff
Teff is cheaper (difference - $1.6)
Which food is lower in Sugar?
Fenugreek
Fenugreek is lower in Sugar (difference - 1.84g)
Which food is richer in minerals?
?
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.
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. Fenugreek - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171324/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.