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  6. Oatmeal vs. Teff

Oatmeal vs. Teff — In-Depth Nutrition Comparison

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What are the main differences between Oatmeal and Teff?

  • Oatmeal is richer in Iron, Vitamin B6, Vitamin A RAE, Vitamin B2, Vitamin B3, Folate, and Vitamin B1, yet Teff is richer in Manganese, Copper, and Phosphorus.
  • Teff's daily need coverage for Manganese is 100% higher.

We used Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Teff, cooked types in this comparison.

Infographic

Oatmeal 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.
Oatmeal
Oatmeal
3
:
7
Teff
Teff
Contains more Calcium +63.3%
Contains more Iron +190.7%
Contains more Magnesium +92.3%
Contains more Phosphorus +55.8%
Contains more Potassium +75.4%
Contains less Sodium -83.7%
Contains more Zinc +79%
Contains more Copper +242.4%
Contains more Manganese +412.5%
Oatmeal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 224% 19% 33% 6% 7% 17% 22% 73% 28%
Teff
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 77% 36% 52% 10% 2% 31% 76% 374% 0%
Contains more Calcium +63.3%
Contains more Iron +190.7%
Contains more Magnesium +92.3%
Contains more Phosphorus +55.8%
Contains more Potassium +75.4%
Contains less Sodium -83.7%
Contains more Zinc +79%
Contains more Copper +242.4%
Contains more Manganese +412.5%

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.
Oatmeal
Oatmeal
11
:
0
Teff
Teff
Contains more Vitamin A +21550%
Contains more Vitamin B1 +42.1%
Contains more Vitamin B2 +551.5%
Contains more Vitamin B3 +232.8%
Contains more Vitamin B6 +199%
Contains more Folate +144.4%
Oatmeal
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 26% 2% 0% 0% 65% 50% 57% 20% 67% 33% 0% 1%
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% 0% 0% 0% 46% 8% 18% 0% 23% 14% 0% 0%
Contains more Vitamin A +21550%
Contains more Vitamin B1 +42.1%
Contains more Vitamin B2 +551.5%
Contains more Vitamin B3 +232.8%
Contains more Vitamin B6 +199%
Contains more Folate +144.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oatmeal
Oatmeal
2
:
3
Teff
Teff
Contains more Fats +109.2%
Contains more Water +12.1%
Contains more Protein +63.3%
Contains more Carbs +70.2%
Contains more Other +21.1%
Oatmeal
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
Teff
4% 20% 75%
Protein: 3.87 g
Fats: 0.65 g
Carbs: 19.86 g
Water: 74.93 g
Other: 0.69 g
Contains more Fats +109.2%
Contains more Water +12.1%
Contains more Protein +63.3%
Contains more Carbs +70.2%
Contains more Other +21.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Oatmeal Teff
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Oatmeal Teff Opinion
Net carbs 9.97g 17.06g Teff
Protein 2.37g 3.87g Teff
Fats 1.36g 0.65g Oatmeal
Carbs 11.67g 19.86g Teff
Calories 68kcal 101kcal Teff
Starch 10.37g Oatmeal
Sugar 0.46g Teff
Fiber 1.7g 2.8g Teff
Calcium 80mg 49mg Oatmeal
Iron 5.96mg 2.05mg Oatmeal
Magnesium 26mg 50mg Teff
Phosphorus 77mg 120mg Teff
Potassium 61mg 107mg Teff
Sodium 49mg 8mg Teff
Zinc 0.62mg 1.11mg Teff
Copper 0.066mg 0.226mg Teff
Manganese 0.558mg 2.86mg Teff
Selenium 5µg Oatmeal
Vitamin A 433IU 2IU Oatmeal
Vitamin A RAE 130µg 0µg Oatmeal
Vitamin E 0.07mg Oatmeal
Vitamin B1 0.26mg 0.183mg Oatmeal
Vitamin B2 0.215mg 0.033mg Oatmeal
Vitamin B3 3.025mg 0.909mg Oatmeal
Vitamin B5 0.317mg Oatmeal
Vitamin B6 0.29mg 0.097mg Oatmeal
Folate 44µg 18µg Oatmeal
Vitamin K 0.4µg Oatmeal
Tryptophan 0.04mg 0.041mg Teff
Threonine 0.083mg 0.149mg Teff
Isoleucine 0.105mg 0.146mg Teff
Leucine 0.2mg 0.311mg Teff
Lysine 0.135mg 0.109mg Oatmeal
Methionine 0.04mg 0.125mg Teff
Phenylalanine 0.13mg 0.203mg Teff
Valine 0.151mg 0.2mg Teff
Histidine 0.057mg 0.088mg Teff
Trans Fat 0.003g Teff
Saturated Fat 0.226g Teff
Monounsaturated Fat 0.391g Oatmeal
Polyunsaturated fat 0.426g Oatmeal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oatmeal Teff
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
27%
Oatmeal
9%
Teff
Minerals Daily Need Coverage Score
45%
Oatmeal
67%
Teff

Comparison summary

Which food is lower in Sugar?
Teff
Teff is lower in Sugar (difference - 0.46g)
Which food contains less Sodium?
Teff
Teff contains less Sodium (difference - 41mg)
Which food is lower in Saturated Fat?
Teff
Teff is lower in Saturated Fat (difference - 0.226g)
Which food is lower in glycemic index?
Teff
Teff is lower in glycemic index (difference - 22)
Which food is richer in vitamins?
Oatmeal
Oatmeal is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/nutrients
  2. Teff - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168918/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.