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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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 |
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% |