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
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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
Contains
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Magnesium
+27.7%
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Phosphorus
+71.1%
Contains
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Potassium
+32.6%
Contains
less
Sodium
-66.7%
Contains
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Calcium
+210.3%
Contains
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Iron
+41%
Contains
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Zinc
+16.7%
Contains
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Copper
+101%
Contains
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Magnesium
+27.7%
Contains
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Phosphorus
+71.1%
Contains
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Potassium
+32.6%
Contains
less
Sodium
-66.7%
Contains
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Calcium
+210.3%
Contains
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Iron
+41%
Contains
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Zinc
+16.7%
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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
:
Contains
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Vitamin E
+1162.5%
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Vitamin B1
+200%
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Vitamin B5
+58.6%
Contains
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Vitamin K
+68.4%
Contains
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Vitamin A
+∞%
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Vitamin B2
+22.7%
Contains
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Vitamin B3
+260.1%
Contains
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Vitamin B6
+192.1%
Contains
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Vitamin E
+1162.5%
Contains
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Vitamin B1
+200%
Contains
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Vitamin B5
+58.6%
Contains
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Vitamin K
+68.4%
Contains
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Vitamin A
+∞%
Contains
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Vitamin B2
+22.7%
Contains
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Vitamin B3
+260.1%
Contains
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Vitamin B6
+192.1%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Protein
+30.1%
Contains
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Fats
+195.4%
Contains
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Other
+22.4%
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Carbs
+10.4%
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Water
+34.7%
Contains
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Protein
+30.1%
Contains
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Fats
+195.4%
Contains
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Other
+22.4%
Contains
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Carbs
+10.4%
Contains
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Water
+34.7%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+303.4%
Contains
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Polyunsaturated fat
+158.3%
Contains
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Saturated Fat
-66.2%
Contains
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Monounsaturated Fat
+303.4%
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Polyunsaturated fat
+158.3%
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Saturated Fat
-66.2%
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.
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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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Opinion |
| Net carbs | 50.82g | 65.13g |
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| Protein | 17.3g | 13.3g |
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| Fats | 7.03g | 2.38g |
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| Carbs | 66.22g | 73.13g |
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| Calories | 246kcal | 367kcal |
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| Starch | 36.56g |
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| Fructose | 0.47g |
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| Sugar | 1.45g | 1.84g |
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| Fiber | 15.4g | 8g |
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| Calcium | 58mg | 180mg |
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| Iron | 5.41mg | 7.63mg |
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| Magnesium | 235mg | 184mg |
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| Phosphorus | 734mg | 429mg |
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| Potassium | 566mg | 427mg |
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| Sodium | 4mg | 12mg |
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| Zinc | 3.11mg | 3.63mg |
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| Copper | 0.403mg | 0.81mg |
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| Vitamin A | 0IU | 9IU |
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| Vitamin E | 1.01mg | 0.08mg |
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| Vitamin B1 | 1.17mg | 0.39mg |
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| Vitamin B2 | 0.22mg | 0.27mg |
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| Vitamin B3 | 0.934mg | 3.363mg |
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| Vitamin B5 | 1.494mg | 0.942mg |
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| Vitamin B6 | 0.165mg | 0.482mg |
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| Folate | 52µg |
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| Vitamin K | 3.2µg | 1.9µg |
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| Tryptophan | 0.335mg | 0.139mg |
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| Threonine | 0.502mg | 0.51mg |
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| Isoleucine | 0.668mg | 0.501mg |
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| Leucine | 1.374mg | 1.068mg |
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| Lysine | 0.76mg | 0.376mg |
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| Methionine | 0.335mg | 0.428mg |
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| Phenylalanine | 0.908mg | 0.698mg |
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| Valine | 0.964mg | 0.686mg |
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| Histidine | 0.41mg | 0.301mg |
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| Saturated Fat | 1.328g | 0.449g |
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| Monounsaturated Fat | 2.376g | 0.589g |
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| Polyunsaturated fat | 2.766g | 1.071g |
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| Omega-3 - ALA | 0.135g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low glycemic index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
46%
33%
Minerals Daily Need Coverage Score
122%
133%
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 is lower in Sugar (difference - 0.39g)
Which food contains less Sodium?
Bran contains less Sodium (difference - 8mg)
Which food is richer in vitamins?
Bran is relatively richer in vitamins
Which food is cheaper?
?
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.