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  6. Oats vs. Teff

Oats vs. Teff — In-Depth Nutrition Comparison

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Significant differences between oats and teff

  • Oats have 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 oats.
  • Teff has 2 times less vitamin B1 than oats. Oats have 0.763mg of vitamin B1, while teff has 0.39mg.

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

Infographic

Oats 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.
Oats
Oats
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 16% 38% 177% 209% 108% 224% 0.26% 641% 0%
Teff
Teff
5
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 more PhosphorusPhosphorus +21.9%
Contains less SodiumSodium -83.3%
Contains more CalciumCalcium +233.3%
Contains more IronIron +61.7%
Contains more CopperCopper +29.4%
Contains more ManganeseManganese +88%
~equal in Magnesium ~184mg
~equal in Potassium ~427mg
~equal in Zinc ~3.63mg

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.
Oats
Oats
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 191% 32% 18% 81% 27% 0% 0% 42%
Teff
Teff
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 1.6% 98% 62% 63% 57% 111% 0% 4.8% 0%
Contains more Vitamin B1Vitamin B1 +95.6%
Contains more Vitamin B5Vitamin B5 +43.2%
Contains more FolateFolate +∞%
Contains more Vitamin B2Vitamin B2 +94.2%
Contains more Vitamin B3Vitamin B3 +249.9%
Contains more Vitamin B6Vitamin B6 +305%
~equal in Vitamin C ~mg
~equal in Vitamin D ~µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Oats Teff DV% diff.
Manganese 4.916mg 9.24mg 188%
Iron 4.72mg 7.63mg 36%
Vitamin B1 0.763mg 0.39mg 31%
Vitamin B6 0.119mg 0.482mg 28%
Copper 0.626mg 0.81mg 20%
Starch 36.56g 15%
Vitamin B3 0.961mg 3.363mg 15%
Folate 56µg 14%
Calcium 54mg 180mg 13%
Phosphorus 523mg 429mg 13%
Fiber 10.6g 8g 10%
Vitamin B2 0.139mg 0.27mg 10%
Polyunsaturated fat 2.535g 1.071g 10%
Selenium 4.4µg 8%
Vitamin B5 1.349mg 0.942mg 8%
Protein 16.89g 13.3g 7%
Fats 6.9g 2.38g 7%
Monounsaturated fat 2.178g 0.589g 4%
Zinc 3.97mg 3.63mg 3%
Saturated fat 1.217g 0.449g 3%
Carbs 66.27g 73.13g 2%
Magnesium 177mg 184mg 2%
Vitamin K 1.9µg 2%
Choline 13.1mg 2%
Calories 389kcal 367kcal 1%
Vitamin E 0.08mg 1%
Fructose 0.47g 1%
Protein per 100 calories 4.3g 3.6g N/A
Calories per 10 g protein 230kcal 276kcal N/A
Weight per 100 calories 26g 27g N/A
Unsaturated / Saturated Fat ratio 3.9 3.7 N/A
Net carbs 55.67g 65.13g N/A
Potassium 429mg 427mg 0%
Sugar 1.84g N/A
Sodium 2mg 12mg 0%
Tryptophan 0.234mg 0.139mg 0%
Threonine 0.575mg 0.51mg 0%
Isoleucine 0.694mg 0.501mg 0%
Leucine 1.284mg 1.068mg 0%
Lysine 0.701mg 0.376mg 0%
Methionine 0.312mg 0.428mg 0%
Phenylalanine 0.895mg 0.698mg 0%
Valine 0.937mg 0.686mg 0%
Histidine 0.405mg 0.301mg 0%
Omega-3 - ALA 0.135g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oats
Oats
2
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
Teff
Teff
3
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 ProteinProtein +27%
Contains more FatsFats +189.9%
Contains more CarbsCarbs +10.4%
Contains more OtherOther +37.8%
~equal in Water ~8.82g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oats
Oats
2
21% 37% 43%
Saturated fat: Sat. Fat 1.217 g
Monounsaturated fat: Mono. Fat 2.178 g
Polyunsaturated fat: Poly. Fat 2.535 g
Teff
Teff
1
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 more Mono. FatMonounsaturated fat +269.8%
Contains more Poly. FatPolyunsaturated fat +136.7%
Contains less Sat. FatSaturated fat -63.1%

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. Oats - 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.