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  6. Bran raw vs. Teff

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.

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.
Bran raw
Bran raw
5
:
5
Teff
Teff
Contains more Magnesium +27.7%
Contains more Phosphorus +71.1%
Contains more Potassium +32.6%
Contains less Sodium -66.7%
Contains more Selenium +927.3%
Contains more Calcium +210.3%
Contains more Iron +41%
Contains more Zinc +16.7%
Contains more Copper +101%
Contains more Manganese +64.1%
Bran raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 203% 168% 315% 50% 1% 85% 135% 735% 247%
Teff
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 54% 287% 132% 184% 38% 2% 99% 270% 1206% 24%
Contains more Magnesium +27.7%
Contains more Phosphorus +71.1%
Contains more Potassium +32.6%
Contains less Sodium -66.7%
Contains more Selenium +927.3%
Contains more Calcium +210.3%
Contains more Iron +41%
Contains more Zinc +16.7%
Contains more Copper +101%
Contains more Manganese +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.
Bran raw
Bran raw
8
:
4
Teff
Teff
Contains more Vitamin E +1162.5%
Contains more Vitamin B1 +200%
Contains more Vitamin B5 +58.6%
Contains more Vitamin K +68.4%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +22.7%
Contains more Vitamin B3 +260.1%
Contains more Vitamin B6 +192.1%
Bran raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 21% 0% 0% 293% 51% 18% 90% 39% 39% 0% 8%
Teff
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 0% 98% 63% 64% 57% 112% 0% 0% 5%
Contains more Vitamin E +1162.5%
Contains more Vitamin B1 +200%
Contains more Vitamin B5 +58.6%
Contains more Vitamin K +68.4%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +22.7%
Contains more Vitamin B3 +260.1%
Contains more Vitamin B6 +192.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran raw
Bran raw
3
:
2
Teff
Teff
Contains more Protein +30.1%
Contains more Fats +195.4%
Contains more Other +22.4%
Contains more Carbs +10.4%
Contains more Water +34.7%
Bran raw
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
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 Protein +30.1%
Contains more Fats +195.4%
Contains more Other +22.4%
Contains more Carbs +10.4%
Contains more Water +34.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran raw
Bran raw
2
:
1
Teff
Teff
Contains more Monounsaturated Fat +303.4%
Contains more Polyunsaturated fat +158.3%
Contains less Saturated Fat -66.2%
Bran raw
21% 37% 43%
Saturated Fat: 1.328 g
Monounsaturated Fat: 2.376 g
Polyunsaturated fat: 2.766 g
Teff
21% 28% 51%
Saturated Fat: 0.449 g
Monounsaturated Fat: 0.589 g
Polyunsaturated fat: 1.071 g
Contains more Monounsaturated Fat +303.4%
Contains more Polyunsaturated fat +158.3%
Contains less Saturated 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.
Bran raw Teff
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Sodium ok
Rich in vitamins ok
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Bran raw Teff Opinion
Net carbs 50.82g 65.13g Teff
Protein 17.3g 13.3g Bran raw
Fats 7.03g 2.38g Bran raw
Carbs 66.22g 73.13g Teff
Calories 246kcal 367kcal Teff
Starch 36.56g Teff
Fructose 0.47g Teff
Sugar 1.45g 1.84g Bran raw
Fiber 15.4g 8g Bran raw
Calcium 58mg 180mg Teff
Iron 5.41mg 7.63mg Teff
Magnesium 235mg 184mg Bran raw
Phosphorus 734mg 429mg Bran raw
Potassium 566mg 427mg Bran raw
Sodium 4mg 12mg Bran raw
Zinc 3.11mg 3.63mg Teff
Copper 0.403mg 0.81mg Teff
Manganese 5.63mg 9.24mg Teff
Selenium 45.2µg 4.4µg Bran raw
Vitamin A 0IU 9IU Teff
Vitamin E 1.01mg 0.08mg Bran raw
Vitamin B1 1.17mg 0.39mg Bran raw
Vitamin B2 0.22mg 0.27mg Teff
Vitamin B3 0.934mg 3.363mg Teff
Vitamin B5 1.494mg 0.942mg Bran raw
Vitamin B6 0.165mg 0.482mg Teff
Folate 52µg Bran raw
Vitamin K 3.2µg 1.9µg Bran raw
Tryptophan 0.335mg 0.139mg Bran raw
Threonine 0.502mg 0.51mg Teff
Isoleucine 0.668mg 0.501mg Bran raw
Leucine 1.374mg 1.068mg Bran raw
Lysine 0.76mg 0.376mg Bran raw
Methionine 0.335mg 0.428mg Teff
Phenylalanine 0.908mg 0.698mg Bran raw
Valine 0.964mg 0.686mg Bran raw
Histidine 0.41mg 0.301mg Bran raw
Saturated Fat 1.328g 0.449g Teff
Monounsaturated Fat 2.376g 0.589g Bran raw
Polyunsaturated fat 2.766g 1.071g Bran raw
Omega-3 - ALA 0.135g Teff

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran raw Teff
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
46%
Bran raw
33%
Teff
Minerals Daily Need Coverage Score
195%
Bran raw
229%
Teff

Comparison summary

Which food is lower in Cholesterol?
Teff
Teff is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Teff
Teff is lower in Saturated Fat (difference - 0.879g)
Which food is lower in glycemic index?
Teff
Teff is lower in glycemic index (difference - 56)
Which food is lower in Sugar?
Bran raw
Bran raw is lower in Sugar (difference - 0.39g)
Which food contains less Sodium?
Bran raw
Bran raw contains less Sodium (difference - 8mg)
Which food is richer in vitamins?
Bran raw
Bran raw is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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.

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.