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Bran vs Teff - In-Depth Nutrition Comparison

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A recap on differences between Bran and Teff

  • Bran 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.
  • Teff contains 10 times less Selenium than Bran. Bran 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 vs Teff infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Bran
4
:
4
Teff
Contains more Magnesium +27.7%
Contains more Phosphorus +71.1%
Contains more Potassium +32.6%
Contains less Sodium -66.7%
Contains more Calcium +210.3%
Contains more Iron +41%
Contains more Zinc +16.7%
Contains more Copper +101%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 203% 168% 315% 50% 1% 85% 135%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 54% 287% 132% 184% 38% 2% 99% 270%
Contains more Magnesium +27.7%
Contains more Phosphorus +71.1%
Contains more Potassium +32.6%
Contains less Sodium -66.7%
Contains more Calcium +210.3%
Contains more Iron +41%
Contains more Zinc +16.7%
Contains more Copper +101%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Bran
8
:
4
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%
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%
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%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Bran Teff
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Bran Teff Opinion
Net carbs 50.82g 65.13g Teff
Protein 17.3g 13.3g Bran
Fats 7.03g 2.38g Bran
Carbs 66.22g 73.13g Teff
Calories 246kcal 367kcal Teff
Starch g 36.56g Teff
Fructose g 0.47g Teff
Sugar 1.45g 1.84g Bran
Fiber 15.4g 8g Bran
Calcium 58mg 180mg Teff
Iron 5.41mg 7.63mg Teff
Magnesium 235mg 184mg Bran
Phosphorus 734mg 429mg Bran
Potassium 566mg 427mg Bran
Sodium 4mg 12mg Bran
Zinc 3.11mg 3.63mg Teff
Copper 0.403mg 0.81mg Teff
Vitamin A 0IU 9IU Teff
Vitamin E 1.01mg 0.08mg Bran
Vitamin D 0IU IU Bran
Vitamin D 0µg µg Bran
Vitamin C 0mg mg Bran
Vitamin B1 1.17mg 0.39mg Bran
Vitamin B2 0.22mg 0.27mg Teff
Vitamin B3 0.934mg 3.363mg Teff
Vitamin B5 1.494mg 0.942mg Bran
Vitamin B6 0.165mg 0.482mg Teff
Folate 52µg µg Bran
Vitamin B12 0µg µg Bran
Vitamin K 3.2µg 1.9µg Bran
Tryptophan 0.335mg 0.139mg Bran
Threonine 0.502mg 0.51mg Teff
Isoleucine 0.668mg 0.501mg Bran
Leucine 1.374mg 1.068mg Bran
Lysine 0.76mg 0.376mg Bran
Methionine 0.335mg 0.428mg Teff
Phenylalanine 0.908mg 0.698mg Bran
Valine 0.964mg 0.686mg Bran
Histidine 0.41mg 0.301mg Bran
Cholesterol 0mg mg Teff
Trans Fat g g
Saturated Fat 1.328g 0.449g Teff
Monounsaturated Fat 2.376g 0.589g Bran
Polyunsaturated fat 2.766g 1.071g Bran

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran Teff
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
46
Bran
33
Teff
Mineral Summary Score
122
Bran
133
Teff

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
104%
Bran
80%
Teff
Carbohydrates
66%
Bran
73%
Teff
Fats
32%
Bran
11%
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 Sugar?
Bran
Bran is lower in Sugar (difference - 0.39g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 8mg)
Which food is lower in glycemic index?
Bran
Bran is lower in glycemic index (difference - 1)
Which food is richer in vitamins?
Bran
Bran 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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Bran - 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.