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  6. Oatmeal vs. Teff

Oatmeal vs. Teff — In-Depth Nutrition Comparison

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A recap on differences between Oatmeal and Teff

  • Oatmeal has more Vitamin A RAE, however, Teff is higher in Manganese, Copper, Phosphorus, Magnesium, Zinc, Fiber, Iron, Vitamin B6, and Vitamin B5.
  • Teff covers your daily Manganese needs 377% more than Oatmeal.

Food varieties used in this article are Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Teff, uncooked.

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
1
:
9
Teff
Teff
Contains more Selenium +13.6%
Contains more Calcium +125%
Contains more Iron +28%
Contains more Magnesium +607.7%
Contains more Phosphorus +457.1%
Contains more Potassium +600%
Contains less Sodium -75.5%
Contains more Zinc +485.5%
Contains more Copper +1127.3%
Contains more Manganese +1555.9%
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 54% 287% 132% 184% 38% 2% 99% 270% 1206% 24%
Contains more Selenium +13.6%
Contains more Calcium +125%
Contains more Iron +28%
Contains more Magnesium +607.7%
Contains more Phosphorus +457.1%
Contains more Potassium +600%
Contains less Sodium -75.5%
Contains more Zinc +485.5%
Contains more Copper +1127.3%
Contains more Manganese +1555.9%

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
5
:
7
Teff
Teff
Contains more Vitamin A +4711.1%
Contains more Vitamin E +14.3%
Contains more Vitamin B1 +50%
Contains more Vitamin B2 +25.6%
Contains more Vitamin B3 +11.2%
Contains more Vitamin B5 +197.2%
Contains more Vitamin B6 +66.2%
Contains more Vitamin K +375%
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% 2% 0% 0% 98% 63% 64% 57% 112% 0% 0% 5%
Contains more Vitamin A +4711.1%
Contains more Vitamin E +14.3%
Contains more Vitamin B1 +50%
Contains more Vitamin B2 +25.6%
Contains more Vitamin B3 +11.2%
Contains more Vitamin B5 +197.2%
Contains more Vitamin B6 +66.2%
Contains more Vitamin K +375%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oatmeal
Oatmeal
1
:
4
Teff
Teff
Contains more Water +852.7%
Contains more Protein +461.2%
Contains more Fats +75%
Contains more Carbs +526.6%
Contains more Other +315.8%
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
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 Water +852.7%
Contains more Protein +461.2%
Contains more Fats +75%
Contains more Carbs +526.6%
Contains more Other +315.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oatmeal
Oatmeal
1
:
2
Teff
Teff
Contains less Saturated Fat -49.7%
Contains more Monounsaturated Fat +50.6%
Contains more Polyunsaturated fat +151.4%
Oatmeal
22% 37% 41%
Saturated Fat: 0.226 g
Monounsaturated Fat: 0.391 g
Polyunsaturated fat: 0.426 g
Teff
21% 28% 51%
Saturated Fat: 0.449 g
Monounsaturated Fat: 0.589 g
Polyunsaturated fat: 1.071 g
Contains less Saturated Fat -49.7%
Contains more Monounsaturated Fat +50.6%
Contains more Polyunsaturated fat +151.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Oatmeal
Oatmeal
1
:
5
Teff
Teff
Contains more Galactose +∞%
Contains more Starch +252.6%
Contains more Sucrose +113.8%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Oatmeal
96% 3%
Starch: 10.37 g
Sucrose: 0.29 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.16 g
Teff
95% 2%
Starch: 36.56 g
Sucrose: 0.62 g
Glucose: 0.73 g
Fructose: 0.47 g
Lactose: 0 g
Maltose: 0.01 g
Galactose: 0 g
Contains more Galactose +∞%
Contains more Starch +252.6%
Contains more Sucrose +113.8%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%

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 Sodium ok
Lower in Cholesterol ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Oatmeal Teff Opinion
Net carbs 9.97g 65.13g Teff
Protein 2.37g 13.3g Teff
Fats 1.36g 2.38g Teff
Carbs 11.67g 73.13g Teff
Calories 68kcal 367kcal Teff
Starch 10.37g 36.56g Teff
Fructose 0g 0.47g Teff
Sugar 0.46g 1.84g Oatmeal
Fiber 1.7g 8g Teff
Calcium 80mg 180mg Teff
Iron 5.96mg 7.63mg Teff
Magnesium 26mg 184mg Teff
Phosphorus 77mg 429mg Teff
Potassium 61mg 427mg Teff
Sodium 49mg 12mg Teff
Zinc 0.62mg 3.63mg Teff
Copper 0.066mg 0.81mg Teff
Manganese 0.558mg 9.24mg Teff
Selenium 5µg 4.4µg Oatmeal
Vitamin A 433IU 9IU Oatmeal
Vitamin A RAE 130µg 0µg Oatmeal
Vitamin E 0.07mg 0.08mg Teff
Vitamin B1 0.26mg 0.39mg Teff
Vitamin B2 0.215mg 0.27mg Teff
Vitamin B3 3.025mg 3.363mg Teff
Vitamin B5 0.317mg 0.942mg Teff
Vitamin B6 0.29mg 0.482mg Teff
Folate 44µg Oatmeal
Vitamin K 0.4µg 1.9µg Teff
Tryptophan 0.04mg 0.139mg Teff
Threonine 0.083mg 0.51mg Teff
Isoleucine 0.105mg 0.501mg Teff
Leucine 0.2mg 1.068mg Teff
Lysine 0.135mg 0.376mg Teff
Methionine 0.04mg 0.428mg Teff
Phenylalanine 0.13mg 0.698mg Teff
Valine 0.151mg 0.686mg Teff
Histidine 0.057mg 0.301mg Teff
Trans Fat 0.003g Teff
Saturated Fat 0.226g 0.449g Oatmeal
Monounsaturated Fat 0.391g 0.589g Teff
Polyunsaturated fat 0.426g 1.071g Teff
Omega-3 - ALA 0.135g Teff

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

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
33%
Teff
Minerals Daily Need Coverage Score
45%
Oatmeal
229%
Teff

Comparison summary

Which food contains less Sodium?
Teff
Teff contains less Sodium (difference - 37mg)
Which food is lower in Cholesterol?
Teff
Teff is lower in Cholesterol (difference - 0mg)
Which food is lower in glycemic index?
Teff
Teff is lower in glycemic index (difference - 79)
Which food is richer in minerals?
Teff
Teff is relatively richer in minerals
Which food is lower in Sugar?
Oatmeal
Oatmeal is lower in Sugar (difference - 1.38g)
Which food is lower in Saturated Fat?
Oatmeal
Oatmeal is lower in Saturated Fat (difference - 0.223g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
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/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.