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Oat vs Teff - In-Depth Nutrition Comparison

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Significant differences between Oat and Teff

  • Oat has more Vitamin B1, Phosphorus, and Fiber, however Teff is richer in Manganese, Iron, Vitamin B6, Copper, Vitamin B3, Calcium, and Vitamin B2.
  • Teff covers your daily Manganese needs 188% more than Oat.
  • Teff has 2 times less Vitamin B1 than Oat. Oat has 0.763mg of Vitamin B1, while Teff has 0.39mg.

Specific food types used in this comparison are Oats and Teff, uncooked.

Infographic

Oat 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
Oat
4
:
4
Teff
Contains more Phosphorus +21.9%
Contains less Sodium -83.3%
Contains more Calcium +233.3%
Contains more Iron +61.7%
Contains more Copper +29.4%
Equal in Magnesium - 184
Equal in Potassium - 427
Equal in Zinc - 3.63
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 177% 127% 225% 38% 1% 109% 209%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 54% 287% 132% 184% 38% 2% 99% 270%
Contains more Phosphorus +21.9%
Contains less Sodium -83.3%
Contains more Calcium +233.3%
Contains more Iron +61.7%
Contains more Copper +29.4%
Equal in Magnesium - 184
Equal in Potassium - 427
Equal in Zinc - 3.63

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
Oat
6
:
6
Teff
Contains more Vitamin B1 +95.6%
Contains more Vitamin B5 +43.2%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +94.2%
Contains more Vitamin B3 +249.9%
Contains more Vitamin B6 +305%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 191% 33% 19% 81% 28% 43% 0% 0%
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 B1 +95.6%
Contains more Vitamin B5 +43.2%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +94.2%
Contains more Vitamin B3 +249.9%
Contains more Vitamin B6 +305%

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.
Oat Teff
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Oat Teff Opinion
Net carbs 55.67g 65.13g Teff
Protein 16.89g 13.3g Oat
Fats 6.9g 2.38g Oat
Carbs 66.27g 73.13g Teff
Calories 389kcal 367kcal Oat
Starch g 36.56g Teff
Fructose g 0.47g Teff
Sugar g 1.84g Oat
Fiber 10.6g 8g Oat
Calcium 54mg 180mg Teff
Iron 4.72mg 7.63mg Teff
Magnesium 177mg 184mg Teff
Phosphorus 523mg 429mg Oat
Potassium 429mg 427mg Oat
Sodium 2mg 12mg Oat
Zinc 3.97mg 3.63mg Oat
Copper 0.626mg 0.81mg Teff
Vitamin A 0IU 9IU Teff
Vitamin E mg 0.08mg Teff
Vitamin D 0IU IU Oat
Vitamin D 0µg µg Oat
Vitamin C 0mg mg Oat
Vitamin B1 0.763mg 0.39mg Oat
Vitamin B2 0.139mg 0.27mg Teff
Vitamin B3 0.961mg 3.363mg Teff
Vitamin B5 1.349mg 0.942mg Oat
Vitamin B6 0.119mg 0.482mg Teff
Folate 56µg µg Oat
Vitamin B12 0µg µg Oat
Vitamin K µg 1.9µg Teff
Tryptophan 0.234mg 0.139mg Oat
Threonine 0.575mg 0.51mg Oat
Isoleucine 0.694mg 0.501mg Oat
Leucine 1.284mg 1.068mg Oat
Lysine 0.701mg 0.376mg Oat
Methionine 0.312mg 0.428mg Teff
Phenylalanine 0.895mg 0.698mg Oat
Valine 0.937mg 0.686mg Oat
Histidine 0.405mg 0.301mg Oat
Cholesterol 0mg mg Teff
Trans Fat g g
Saturated Fat 1.217g 0.449g Teff
Monounsaturated Fat 2.178g 0.589g Oat
Polyunsaturated fat 2.535g 1.071g Oat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oat 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
33
Oat
33
Teff
Mineral Summary Score
112
Oat
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
101%
Oat
80%
Teff
Carbohydrates
66%
Oat
73%
Teff
Fats
32%
Oat
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 - 0.768g)
Which food is lower in glycemic index?
Teff
Teff is lower in glycemic index (difference - 2)
Which food is cheaper?
Teff
Teff is cheaper (difference - $0.6)
Which food is lower in Sugar?
Oat
Oat is lower in Sugar (difference - 1.84g)
Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 10mg)
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.
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

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. Oat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.