Bran raw vs. Teff — In-Depth Nutrition Comparison
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A recap on 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.
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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.
| 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.
| 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 CholineCholine | +145.8% |
| Contains more Vitamin B2Vitamin B2 | +22.7% |
| Contains more Vitamin B3Vitamin B3 | +260.1% |
| Contains more Vitamin B6Vitamin B6 | +192.1% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| Contains more Mono. FatMonounsaturated fat | +303.4% |
| Contains more Poly. FatPolyunsaturated fat | +158.3% |
| Contains less Sat. FatSaturated fat | -66.2% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Sugar |
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| Lower in Sodium |
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| Rich in vitamins |
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| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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% | |
| Calcium | 58mg | 180mg | 12% |
| Magnesium | 235mg | 184mg | 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% |
| Vitamin E | 1.01mg | 0.08mg | 6% |
| Calories | 246kcal | 367kcal | 6% |
| Zinc | 3.11mg | 3.63mg | 5% |
| Saturated fat | 1.328g | 0.449g | 4% |
| Monounsaturated fat | 2.376g | 0.589g | 4% |
| Vitamin B2 | 0.22mg | 0.27mg | 4% |
| Potassium | 566mg | 427mg | 4% |
| Choline | 32.2mg | 13.1mg | 3% |
| Carbs | 66.22g | 73.13g | 2% |
| Fructose | 0.47g | 1% | |
| Vitamin K | 3.2µg | 1.9µg | 1% |
| 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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
31%
Minerals Daily Need Coverage Score
195%
229%
Comparison summary
Which food is lower in Cholesterol?
Teff is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated fat?
Teff is lower in Saturated fat (difference - 0.879g)
Which food is lower in glycemic index?
Teff is lower in glycemic index (difference - 56)
Which food is lower in Sugar?
Bran raw is lower in Sugar (difference - 0.39g)
Which food contains less Sodium?
Bran raw contains less Sodium (difference - 8mg)
Which food is richer in vitamins?
Bran raw is relatively richer in vitamins
Which food is cheaper?
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The foods are relatively equal in price ($)
Which food is richer in minerals?
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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.