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Porridge vs Teff - In-Depth Nutrition Comparison

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A recap on differences between Porridge and Teff

  • Porridge has less Manganese, Copper, Phosphorus, Iron, Magnesium, Vitamin B6, Zinc, Fiber, Vitamin B1, and Vitamin B2.
  • Teff covers your daily Manganese needs 402% more than Porridge.

Food varieties used in this article are Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Teff, uncooked.

Infographic

Porridge 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
:
7
Teff
Contains less Sodium -50%
Contains more Calcium +106.9%
Contains more Iron +104%
Contains more Magnesium +3580%
Contains more Phosphorus +2760%
Contains more Potassium +2568.8%
Contains more Zinc +2692.3%
Contains more Copper +1925%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 27% 141% 4% 7% 2% 1% 4% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 54% 287% 132% 184% 38% 2% 99% 270%
Contains less Sodium -50%
Contains more Calcium +106.9%
Contains more Iron +104%
Contains more Magnesium +3580%
Contains more Phosphorus +2760%
Contains more Potassium +2568.8%
Contains more Zinc +2692.3%
Contains more Copper +1925%

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
:
8
Teff
Contains more Vitamin A +∞%
Contains more Vitamin E +300%
Contains more Vitamin B1 +609.1%
Contains more Vitamin B2 +980%
Contains more Vitamin B3 +546.7%
Contains more Vitamin B5 +1226.8%
Contains more Vitamin B6 +3607.7%
Contains more Vitamin K +1800%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 14% 6% 10% 5% 3% 9% 0% 1%
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 +∞%
Contains more Vitamin E +300%
Contains more Vitamin B1 +609.1%
Contains more Vitamin B2 +980%
Contains more Vitamin B3 +546.7%
Contains more Vitamin B5 +1226.8%
Contains more Vitamin B6 +3607.7%
Contains more Vitamin K +1800%

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

All nutrients comparison - raw data values

Nutrient Porridge Teff Opinion
Net carbs 10.02g 65.13g Teff
Protein 1.44g 13.3g Teff
Fats 0.21g 2.38g Teff
Carbs 10.52g 73.13g Teff
Calories 50kcal 367kcal Teff
Starch g 36.56g Teff
Fructose g 0.47g Teff
Sugar 0.03g 1.84g Porridge
Fiber 0.5g 8g Teff
Calcium 87mg 180mg Teff
Iron 3.74mg 7.63mg Teff
Magnesium 5mg 184mg Teff
Phosphorus 15mg 429mg Teff
Potassium 16mg 427mg Teff
Sodium 6mg 12mg Porridge
Zinc 0.13mg 3.63mg Teff
Copper 0.04mg 0.81mg Teff
Vitamin A 0IU 9IU Teff
Vitamin E 0.02mg 0.08mg Teff
Vitamin D 0IU IU Porridge
Vitamin D 0µg µg Porridge
Vitamin C 0mg mg Porridge
Vitamin B1 0.055mg 0.39mg Teff
Vitamin B2 0.025mg 0.27mg Teff
Vitamin B3 0.52mg 3.363mg Teff
Vitamin B5 0.071mg 0.942mg Teff
Vitamin B6 0.013mg 0.482mg Teff
Folate 12µg µg Porridge
Vitamin B12 0µg µg Porridge
Vitamin K 0.1µg 1.9µg Teff
Tryptophan 0.02mg 0.139mg Teff
Threonine 0.045mg 0.51mg Teff
Isoleucine 0.063mg 0.501mg Teff
Leucine 0.11mg 1.068mg Teff
Lysine 0.037mg 0.376mg Teff
Methionine 0.027mg 0.428mg Teff
Phenylalanine 0.078mg 0.698mg Teff
Valine 0.07mg 0.686mg Teff
Histidine 0.033mg 0.301mg Teff
Cholesterol 0mg mg Teff
Trans Fat g g
Saturated Fat 0.033g 0.449g Porridge
Monounsaturated Fat 0.028g 0.589g Teff
Polyunsaturated fat 0.114g 1.071g Teff

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Porridge 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
4
Porridge
33
Teff
Mineral Summary Score
24
Porridge
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
9%
Porridge
80%
Teff
Carbohydrates
11%
Porridge
73%
Teff
Fats
1%
Porridge
11%
Teff

Comparison summary

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 - 9)
Which food is richer in minerals?
Teff
Teff is relatively richer in minerals
Which food is richer in vitamins?
Teff
Teff is relatively richer in vitamins
Which food is lower in Sugar?
Porridge
Porridge is lower in Sugar (difference - 1.81g)
Which food contains less Sodium?
Porridge
Porridge contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Porridge
Porridge is lower in Saturated Fat (difference - 0.416g)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/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.