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  6. Bran raw vs. Teff

Bran raw vs. Teff — In-Depth Nutrition Comparison

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What are the main differences between Bran raw and Teff?

  • Teff has less Manganese, Phosphorus, Vitamin B1, Fiber, Magnesium, Iron, Copper, Zinc, Vitamin B2, and Potassium than Bran raw.
  • Bran raw's daily need coverage for Manganese is 120% higher.
  • Bran raw has 7 times more Vitamin B2 than Teff. Bran raw has 0.22mg of Vitamin B2, while Teff has 0.033mg.

We used Oat bran, raw and Teff, cooked types in this comparison.

Infographic

Bran 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 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
Teff
Teff
0
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 MagnesiumMagnesium +370%
Contains more CalciumCalcium +18.4%
Contains more PotassiumPotassium +429%
Contains more IronIron +163.9%
Contains more CopperCopper +78.3%
Contains more ZincZinc +180.2%
Contains more PhosphorusPhosphorus +511.7%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +96.9%
Contains more SeleniumSelenium +∞%

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% 20% 0% 293% 51% 18% 90% 38% 0% 8% 39% 18%
Teff
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% 0.12% 0% 0% 46% 7.6% 17% 0% 22% 0% 0% 14% 0%
Contains more Vitamin E Vitamin E +∞%
Contains more Vitamin B1Vitamin B1 +539.3%
Contains more Vitamin B2Vitamin B2 +566.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +70.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +188.9%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin C ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~0.909mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 g
Teff
Teff
1
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 ProteinProtein +347%
Contains more FatsFats +981.5%
Contains more CarbsCarbs +233.4%
Contains more OtherOther +320.3%
Contains more WaterWater +1044%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bran raw Teff Opinion
Calories 246kcal 101kcal Bran raw
Protein 17.3g 3.87g Bran raw
Fats 7.03g 0.65g Bran raw
Net carbs 50.82g 17.06g Bran raw
Carbs 66.22g 19.86g Bran raw
Magnesium 235mg 50mg Bran raw
Calcium 58mg 49mg Bran raw
Potassium 566mg 107mg Bran raw
Iron 5.41mg 2.05mg Bran raw
Sugar 1.45g Teff
Fiber 15.4g 2.8g Bran raw
Copper 0.403mg 0.226mg Bran raw
Zinc 3.11mg 1.11mg Bran raw
Phosphorus 734mg 120mg Bran raw
Sodium 4mg 8mg Bran raw
Vitamin A 0IU 2IU Teff
Vitamin E 1.01mg Bran raw
Manganese 5.63mg 2.86mg Bran raw
Selenium 45.2µg Bran raw
Vitamin B1 1.17mg 0.183mg Bran raw
Vitamin B2 0.22mg 0.033mg Bran raw
Vitamin B3 0.934mg 0.909mg Bran raw
Vitamin B5 1.494mg Bran raw
Vitamin B6 0.165mg 0.097mg Bran raw
Vitamin K 3.2µg Bran raw
Folate 52µg 18µg Bran raw
Choline 32.2mg Bran raw
Saturated Fat 1.328g Teff
Monounsaturated Fat 2.376g Bran raw
Polyunsaturated fat 2.766g Bran raw
Tryptophan 0.335mg 0.041mg Bran raw
Threonine 0.502mg 0.149mg Bran raw
Isoleucine 0.668mg 0.146mg Bran raw
Leucine 1.374mg 0.311mg Bran raw
Lysine 0.76mg 0.109mg Bran raw
Methionine 0.335mg 0.125mg Bran raw
Phenylalanine 0.908mg 0.203mg Bran raw
Valine 0.964mg 0.2mg Bran raw
Histidine 0.41mg 0.088mg Bran raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran raw 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
44%
Bran raw
8%
Teff
Minerals Daily Need Coverage Score
195%
Bran raw
67%
Teff

Comparison summary

Which food is lower in Sugar?
Teff
Teff is lower in Sugar (difference - 1.45g)
Which food is lower in Saturated Fat?
Teff
Teff is lower in Saturated Fat (difference - 1.328g)
Which food contains less Sodium?
Bran raw
Bran raw contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Bran raw
Bran raw is lower in glycemic index (difference - 1)
Which food is richer in minerals?
Bran raw
Bran raw is relatively richer in minerals
Which food is richer in vitamins?
Bran raw
Bran raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.