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  6. Bran raw vs. Teff

Bran raw vs. Teff — In-Depth Nutrition Comparison

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A recap on the differences between bran raw and teff

  • Bran raw has more selenium, vitamin B1, phosphorus, and fiber; however, teff is higher in manganese, copper, iron, vitamin B6, vitamin B3, and calcium.
  • Teff covers your daily manganese needs 157% more than bran raw.
  • Teff contains 10 times less selenium than bran raw. Bran raw contains 45.2µg of selenium, while teff contains 4.4µg.

Food varieties used in this article are Oat bran, raw and Teff, uncooked.

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
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 +27.7%
Contains more PotassiumPotassium +32.6%
Contains more PhosphorusPhosphorus +71.1%
Contains less SodiumSodium -66.7%
Contains more SeleniumSelenium +927.3%
Contains more CalciumCalcium +210.3%
Contains more IronIron +41%
Contains more CopperCopper +101%
Contains more ZincZinc +16.7%
Contains more ManganeseManganese +64.1%

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 20% 293% 51% 18% 90% 38% 0% 8% 39%
Teff
Teff
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 1.6% 98% 62% 63% 57% 111% 0% 4.8% 0%
Contains more Vitamin EVitamin E +1162.5%
Contains more Vitamin B1Vitamin B1 +200%
Contains more Vitamin B5Vitamin B5 +58.6%
Contains more Vitamin KVitamin K +68.4%
Contains more FolateFolate +∞%
Contains more Vitamin B2Vitamin B2 +22.7%
Contains more Vitamin B3Vitamin B3 +260.1%
Contains more Vitamin B6Vitamin B6 +192.1%
~equal in Vitamin C ~mg
~equal in Vitamin D ~µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Bran raw Teff DV% diff.
Manganese 5.63mg 9.24mg 157%
Selenium 45.2µg 4.4µg 74%
Vitamin B1 1.17mg 0.39mg 65%
Copper 0.403mg 0.81mg 45%
Phosphorus 734mg 429mg 44%
Fiber 15.4g 8g 30%
Iron 5.41mg 7.63mg 28%
Vitamin B6 0.165mg 0.482mg 24%
Starch 36.56g 15%
Vitamin B3 0.934mg 3.363mg 15%
Folate 52µg 13%
Magnesium 235mg 184mg 12%
Calcium 58mg 180mg 12%
Vitamin B5 1.494mg 0.942mg 11%
Polyunsaturated fat 2.766g 1.071g 11%
Protein 17.3g 13.3g 8%
Fats 7.03g 2.38g 7%
Calories 246kcal 367kcal 6%
Vitamin E 1.01mg 0.08mg 6%
Zinc 3.11mg 3.63mg 5%
Potassium 566mg 427mg 4%
Vitamin B2 0.22mg 0.27mg 4%
Saturated fat 1.328g 0.449g 4%
Monounsaturated fat 2.376g 0.589g 4%
Choline 32.2mg 13.1mg 3%
Carbs 66.22g 73.13g 2%
Vitamin K 3.2µg 1.9µg 1%
Fructose 0.47g 1%
Protein per 100 calories 7g 3.6g N/A
Calories per 10 g protein 142kcal 276kcal N/A
Weight per 100 calories 41g 27g N/A
Unsaturated / Saturated Fat ratio 3.9 3.7 N/A
Net carbs 50.82g 65.13g N/A
Sugar 1.45g 1.84g N/A
Sodium 4mg 12mg 0%
Tryptophan 0.335mg 0.139mg 0%
Threonine 0.502mg 0.51mg 0%
Isoleucine 0.668mg 0.501mg 0%
Leucine 1.374mg 1.068mg 0%
Lysine 0.76mg 0.376mg 0%
Methionine 0.335mg 0.428mg 0%
Phenylalanine 0.908mg 0.698mg 0%
Valine 0.964mg 0.686mg 0%
Histidine 0.41mg 0.301mg 0%
Omega-3 - ALA 0.135g N/A

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
2
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 +30.1%
Contains more FatsFats +195.4%
Contains more OtherOther +22.4%
Contains more CarbsCarbs +10.4%
Contains more WaterWater +34.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 g
Teff
Teff
1
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 +303.4%
Contains more Poly. FatPolyunsaturated fat +158.3%
Contains less Sat. FatSaturated fat -66.2%

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/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.