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Corn raw vs. Teff — In-Depth Nutrition Comparison

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Significant differences between corn raw and teff

  • Corn raw has more folate and vitamin B3; however, teff is richer in manganese, iron, copper, and zinc.
  • Teff covers your daily manganese needs 117% more than corn raw.
  • Teff has 3 times less potassium than corn raw. Corn raw has 270mg of potassium, while teff has 107mg.

Specific food types used in this comparison are Corn, sweet, yellow, raw and Teff, cooked.

Infographic

Corn raw 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 26% 0.6% 24% 20% 18% 13% 38% 2% 21% 3.3%
Teff
8
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 PotassiumPotassium +152.3%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +35.1%
Contains more CalciumCalcium +2350%
Contains more IronIron +294.2%
Contains more CopperCopper +318.5%
Contains more ZincZinc +141.3%
Contains more PhosphorusPhosphorus +34.8%
Contains less SodiumSodium -46.7%
Contains more ManganeseManganese +1654.6%

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 23% 3% 1.4% 0% 39% 13% 33% 43% 21% 0% 0.75% 32% 13%
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +66.7%
Contains more Vitamin B3Vitamin B3 +94.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +133.3%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +18.1%
~equal in Vitamin D ~µg
~equal in Vitamin B6 ~0.097mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Corn raw Teff DV% diff.
Manganese 0.163mg 2.86mg 117%
Iron 0.52mg 2.05mg 19%
Copper 0.054mg 0.226mg 19%
Vitamin B5 0.717mg 14%
Vitamin C 6.8mg 8%
Folate 42µg 18µg 6%
Zinc 0.46mg 1.11mg 6%
Vitamin B3 1.77mg 0.909mg 5%
Calcium 2mg 49mg 5%
Potassium 270mg 107mg 5%
Phosphorus 89mg 120mg 4%
Choline 23mg 4%
Polyunsaturated fat 0.487g 3%
Magnesium 37mg 50mg 3%
Fiber 2g 2.8g 3%
Vitamin B2 0.055mg 0.033mg 2%
Starch 5.7g 2%
Vitamin B1 0.155mg 0.183mg 2%
Fructose 1.94g 2%
Monounsaturated fat 0.432g 1%
Saturated fat 0.325g 1%
Calories 86kcal 101kcal 1%
Protein 3.27g 3.87g 1%
Fats 1.35g 0.65g 1%
Vitamin A 9µg 0µg 1%
Selenium 0.6µg 1%
Carbs 18.7g 19.86g 0%
Net carbs 16.7g 17.06g N/A
Sugar 6.26g N/A
Sodium 15mg 8mg 0%
Vitamin E 0.07mg 0%
Vitamin B6 0.093mg 0.097mg 0%
Vitamin K 0.3µg 0%
Tryptophan 0.023mg 0.041mg 0%
Threonine 0.129mg 0.149mg 0%
Isoleucine 0.129mg 0.146mg 0%
Leucine 0.348mg 0.311mg 0%
Lysine 0.137mg 0.109mg 0%
Methionine 0.067mg 0.125mg 0%
Phenylalanine 0.15mg 0.203mg 0%
Valine 0.185mg 0.2mg 0%
Histidine 0.089mg 0.088mg 0%
Omega-3 - ALA 0.014g N/A
Omega-6 - Linoleic acid 0.468g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 g
Teff
3
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 FatsFats +107.7%
Contains more ProteinProtein +18.3%
~equal in Carbs ~19.86g
~equal in Water ~74.93g
~equal in Other ~0.69g

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. Corn raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/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.