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Oat vs. Teff — In-Depth Nutrition Comparison

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Differences between Oat and Teff

  • Teff contains less Manganese, Phosphorus, Vitamin B1, Copper, Iron, Fiber, Magnesium, Zinc, Folate, and Potassium than Oat.
  • Oat's daily need coverage for Manganese is 89% higher.
  • Teff contains 4 times less Phosphorus than Oat. Oat contains 523mg of Phosphorus, while Teff contains 120mg.

The food types used in this comparison are Oats and Teff, cooked.

Infographic

Oat 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.
Oat
9
:
0
Teff
Contains more Calcium +10.2%
Contains more Iron +130.2%
Contains more Magnesium +254%
Contains more Phosphorus +335.8%
Contains more Potassium +300.9%
Contains less Sodium -75%
Contains more Zinc +257.7%
Contains more Copper +177%
Contains more Manganese +71.9%
Equal in Calcium - 49
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 177% 127% 225% 38% 1% 109% 209% 642% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 77% 36% 52% 10% 2% 31% 76% 374% 0%
Contains more Calcium +10.2%
Contains more Iron +130.2%
Contains more Magnesium +254%
Contains more Phosphorus +335.8%
Contains more Potassium +300.9%
Contains less Sodium -75%
Contains more Zinc +257.7%
Contains more Copper +177%
Contains more Manganese +71.9%
Equal in Calcium - 49

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.
Oat
8
:
1
Teff
Contains more Vitamin B1 +316.9%
Contains more Vitamin B2 +321.2%
Contains more Vitamin B6 +22.7%
Contains more Folate +211.1%
Contains more Vitamin A +∞%
Equal in Vitamin B3 - 0.909
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% 0% 0% 0% 46% 8% 18% 0% 23% 14% 0% 0%
Contains more Vitamin B1 +316.9%
Contains more Vitamin B2 +321.2%
Contains more Vitamin B6 +22.7%
Contains more Folate +211.1%
Contains more Vitamin A +∞%
Equal in Vitamin B3 - 0.909

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oat
4
:
1
Teff
Contains more Protein +336.4%
Contains more Fats +961.5%
Contains more Carbs +233.7%
Contains more Other +149.3%
Contains more Water +811.6%
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 g
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 Protein +336.4%
Contains more Fats +961.5%
Contains more Carbs +233.7%
Contains more Other +149.3%
Contains more Water +811.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Oat Teff Opinion
Net carbs 55.67g 17.06g Oat
Protein 16.89g 3.87g Oat
Fats 6.9g 0.65g Oat
Carbs 66.27g 19.86g Oat
Calories 389kcal 101kcal Oat
Fiber 10.6g 2.8g Oat
Calcium 54mg 49mg Oat
Iron 4.72mg 2.05mg Oat
Magnesium 177mg 50mg Oat
Phosphorus 523mg 120mg Oat
Potassium 429mg 107mg Oat
Sodium 2mg 8mg Oat
Zinc 3.97mg 1.11mg Oat
Copper 0.626mg 0.226mg Oat
Manganese 4.916mg 2.86mg Oat
Vitamin A 0IU 2IU Teff
Vitamin B1 0.763mg 0.183mg Oat
Vitamin B2 0.139mg 0.033mg Oat
Vitamin B3 0.961mg 0.909mg Oat
Vitamin B5 1.349mg Oat
Vitamin B6 0.119mg 0.097mg Oat
Folate 56µg 18µg Oat
Tryptophan 0.234mg 0.041mg Oat
Threonine 0.575mg 0.149mg Oat
Isoleucine 0.694mg 0.146mg Oat
Leucine 1.284mg 0.311mg Oat
Lysine 0.701mg 0.109mg Oat
Methionine 0.312mg 0.125mg Oat
Phenylalanine 0.895mg 0.203mg Oat
Valine 0.937mg 0.2mg Oat
Histidine 0.405mg 0.088mg Oat
Saturated Fat 1.217g Teff
Monounsaturated Fat 2.178g Oat
Polyunsaturated fat 2.535g 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

People also compare

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
33%
Oat
9%
Teff
Minerals Daily Need Coverage Score
154%
Oat
67%
Teff

Comparison summary

Which food is lower in Saturated Fat?
Teff
Teff is lower in Saturated Fat (difference - 1.217g)
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 contains less Sodium?
Oat
Oat contains less Sodium (difference - 6mg)
Which food is richer in minerals?
Oat
Oat is relatively richer in minerals
Which food is richer in vitamins?
Oat
Oat is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. 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/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.