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Bran vs. Teff — In-Depth Nutrition Comparison

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What are the main differences between bran and teff?

  • Bran has less manganese, iron, copper, phosphorus, vitamin B6, magnesium, zinc, fiber, vitamin B3, and vitamin B1 than teff.
  • Teff's daily need coverage for manganese is 360% higher.

We used Oat bran, cooked and Teff, uncooked types in this comparison.

Infographic

Bran 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
Bran
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 3% 8.1% 33% 22% 14% 51% 0.13% 126% 42%
Teff
Teff
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 131% 54% 38% 286% 270% 99% 184% 1.6% 1205% 24%
Contains less SodiumSodium -91.7%
Contains more SeleniumSelenium +75%
Contains more MagnesiumMagnesium +360%
Contains more CalciumCalcium +1700%
Contains more PotassiumPotassium +364.1%
Contains more IronIron +767%
Contains more CopperCopper +1127.3%
Contains more ZincZinc +584.9%
Contains more PhosphorusPhosphorus +260.5%
Contains more ManganeseManganese +858.5%

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
Bran
1
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 40% 7.8% 2.7% 13% 5.8% 0% 0% 4.5% 0%
Teff
Teff
8
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 1.6% 0% 98% 62% 63% 57% 111% 0% 4.8% 0% 7.1%
Contains more FolateFolate +∞%
Contains more Vitamin B1Vitamin B1 +143.8%
Contains more Vitamin B2Vitamin B2 +694.1%
Contains more Vitamin B3Vitamin B3 +2235.4%
Contains more Vitamin B5Vitamin B5 +334.1%
Contains more Vitamin B6Vitamin B6 +1828%
~equal in Vitamin C ~mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Bran Teff DV% diff.
Manganese 0.964mg 9.24mg 360%
Iron 0.88mg 7.63mg 84%
Copper 0.066mg 0.81mg 83%
Phosphorus 119mg 429mg 44%
Vitamin B6 0.025mg 0.482mg 35%
Magnesium 40mg 184mg 34%
Zinc 0.53mg 3.63mg 28%
Fiber 2.6g 8g 22%
Carbs 11.44g 73.13g 21%
Vitamin B3 0.144mg 3.363mg 20%
Protein 3.21g 13.3g 20%
Vitamin B1 0.16mg 0.39mg 19%
Vitamin B2 0.034mg 0.27mg 18%
Calcium 10mg 180mg 17%
Calories 40kcal 367kcal 16%
Starch 36.56g 15%
Vitamin B5 0.217mg 0.942mg 15%
Potassium 92mg 427mg 10%
Selenium 7.7µg 4.4µg 6%
Polyunsaturated fat 0.339g 1.071g 5%
Fats 0.86g 2.38g 2%
Vitamin K 1.9µg 2%
Folate 6µg 2%
Choline 13.1mg 2%
Monounsaturated fat 0.291g 0.589g 1%
Fructose 0.47g 1%
Saturated fat 0.163g 0.449g 1%
Vitamin E 0.08mg 1%
Net carbs 8.84g 65.13g N/A
Sugar 1.84g N/A
Sodium 1mg 12mg 0%
Tryptophan 0.057mg 0.139mg 0%
Threonine 0.086mg 0.51mg 0%
Isoleucine 0.114mg 0.501mg 0%
Leucine 0.235mg 1.068mg 0%
Lysine 0.13mg 0.376mg 0%
Methionine 0.057mg 0.428mg 0%
Phenylalanine 0.155mg 0.698mg 0%
Valine 0.165mg 0.686mg 0%
Histidine 0.07mg 0.301mg 0%
Omega-3 - ALA 0.135g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran
Bran
1
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
Teff
Teff
4
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 WaterWater +852.4%
Contains more ProteinProtein +314.3%
Contains more FatsFats +176.7%
Contains more CarbsCarbs +539.2%
Contains more OtherOther +383.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran
Bran
1
21% 37% 43%
Saturated fat: Sat. Fat 0.163 g
Monounsaturated fat: Mono. Fat 0.291 g
Polyunsaturated fat: Poly. Fat 0.339 g
Teff
Teff
2
21% 28% 51%
Saturated fat: Sat. Fat 0.449 g
Monounsaturated fat: Mono. Fat 0.589 g
Polyunsaturated fat: Poly. Fat 1.071 g
Contains less Sat. FatSaturated fat -63.7%
Contains more Mono. FatMonounsaturated fat +102.4%
Contains more Poly. FatPolyunsaturated fat +215.9%

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168873/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.