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Groat vs. Teff — In-Depth Nutrition Comparison

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Significant differences between Groat and Teff

  • Groat has more Copper, Vitamin B3, Vitamin B2, and Magnesium, however, Teff is richer in Manganese, Iron, Vitamin B1, Vitamin B6, Calcium, and Phosphorus.
  • Teff covers your daily Manganese needs 345% more than Groat.
  • Teff has 2 times less Vitamin B3 than Groat. Groat has 7.02mg of Vitamin B3, while Teff has 3.363mg.

Specific food types used in this comparison are Buckwheat and Teff, uncooked.

Infographic

Groat 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.
Groat
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 165% 5.4% 41% 83% 367% 65% 149% 0.13% 170% 45%
Teff
5
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 MagnesiumMagnesium +25.5%
Contains more CopperCopper +35.8%
Contains less SodiumSodium -91.7%
Contains more SeleniumSelenium +88.6%
Contains more CalciumCalcium +900%
Contains more IronIron +246.8%
Contains more ZincZinc +51.3%
Contains more PhosphorusPhosphorus +23.6%
Contains more ManganeseManganese +610.8%
~equal in Potassium ~427mg

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.
Groat
4
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% 25% 98% 132% 74% 48% 0% 0% 23% 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% 0.54% 1.6% 0% 98% 62% 63% 57% 111% 0% 4.8% 0% 7.1%
Contains more Vitamin B2Vitamin B2 +57.4%
Contains more Vitamin B3Vitamin B3 +108.7%
Contains more Vitamin B5Vitamin B5 +30.9%
Contains more FolateFolate +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +286.1%
Contains more Vitamin B6Vitamin B6 +129.5%
~equal in Vitamin C ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Groat
2
13% 3% 72% 10% 2%
Protein: 13.25 g
Fats: 3.4 g
Carbs: 71.5 g
Water: 9.75 g
Other: 2.1 g
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 FatsFats +42.9%
Contains more OtherOther +12.9%
~equal in Protein ~13.3g
~equal in Carbs ~73.13g
~equal in Water ~8.82g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Groat
1
26% 37% 37%
Saturated Fat: Sat. Fat 0.741 g
Monounsaturated Fat: Mono. Fat 1.04 g
Polyunsaturated fat: Poly. Fat 1.039 g
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 more Mono. FatMonounsaturated Fat +76.6%
Contains less Sat. FatSaturated Fat -39.4%
~equal in Polyunsaturated fat ~1.071g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Groat Teff Opinion
Calories 343kcal 367kcal Teff
Protein 13.25g 13.3g Teff
Fats 3.4g 2.38g Groat
Net carbs 61.5g 65.13g Teff
Carbs 71.5g 73.13g Teff
Magnesium 231mg 184mg Groat
Calcium 18mg 180mg Teff
Potassium 460mg 427mg Groat
Iron 2.2mg 7.63mg Teff
Sugar 1.84g Groat
Fiber 10g 8g Groat
Copper 1.1mg 0.81mg Groat
Zinc 2.4mg 3.63mg Teff
Starch 36.56g Teff
Phosphorus 347mg 429mg Teff
Sodium 1mg 12mg Groat
Vitamin A 0IU 9IU Teff
Vitamin E 0.08mg Teff
Manganese 1.3mg 9.24mg Teff
Selenium 8.3µg 4.4µg Groat
Vitamin B1 0.101mg 0.39mg Teff
Vitamin B2 0.425mg 0.27mg Groat
Vitamin B3 7.02mg 3.363mg Groat
Vitamin B5 1.233mg 0.942mg Groat
Vitamin B6 0.21mg 0.482mg Teff
Vitamin K 1.9µg Teff
Folate 30µg Groat
Choline 13.1mg Teff
Saturated Fat 0.741g 0.449g Teff
Monounsaturated Fat 1.04g 0.589g Groat
Polyunsaturated fat 1.039g 1.071g Teff
Tryptophan 0.192mg 0.139mg Groat
Threonine 0.506mg 0.51mg Teff
Isoleucine 0.498mg 0.501mg Teff
Leucine 0.832mg 1.068mg Teff
Lysine 0.672mg 0.376mg Groat
Methionine 0.172mg 0.428mg Teff
Phenylalanine 0.52mg 0.698mg Teff
Valine 0.678mg 0.686mg Teff
Histidine 0.309mg 0.301mg Groat
Fructose 0.47g Teff
Omega-3 - ALA 0.135g Teff

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Groat 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
31%
Groat
31%
Teff
Minerals Daily Need Coverage Score
109%
Groat
229%
Teff

Comparison summary

Which food is lower in Cholesterol?
Teff
Teff is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Teff
Teff is lower in Saturated Fat (difference - 0.292g)
Which food is lower in glycemic index?
Teff
Teff is lower in glycemic index (difference - 54)
Which food is cheaper?
Teff
Teff is cheaper (difference - $2.6)
Which food is lower in Sugar?
Groat
Groat is lower in Sugar (difference - 1.84g)
Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 11mg)
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. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/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.