Porridge vs. Teff — In-Depth Nutrition Comparison

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What are the main differences between porridge and teff?

Porridge is richer in iron, yet teff is richer in manganese, copper, phosphorus, magnesium, vitamin B1, fiber, zinc, and vitamin B6.
Teff's daily need coverage for manganese is 124% higher.
Porridge has 2 times more iron than teff. Porridge has 3.74mg of iron, while teff has 2.05mg.

We used Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Teff, cooked types in this comparison.

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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" charts below show how much of the daily needs can be covered by 300 grams of the food.

Porridge

Teff

Contains more CalciumCalcium	+77.6%
Contains more IronIron	+82.4%
Contains less SodiumSodium	-25%
Contains more SeleniumSelenium	+∞%

Contains more MagnesiumMagnesium	+900%
Contains more PotassiumPotassium	+568.8%
Contains more CopperCopper	+465%
Contains more ZincZinc	+753.8%
Contains more PhosphorusPhosphorus	+700%
Contains more ManganeseManganese	+∞%

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.

Porridge

Teff

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin KVitamin K	+∞%

Contains more Vitamin B1Vitamin B1	+232.7%
Contains more Vitamin B2Vitamin B2	+32%
Contains more Vitamin B3Vitamin B3	+74.8%
Contains more Vitamin B6Vitamin B6	+646.2%
Contains more FolateFolate	+50%

~equal in Vitamin C ~mg

~equal in Vitamin D ~µg

~equal in Vitamin A ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Manganese	0mg	2.86mg	124%
Iron	3.74mg	2.05mg	21%
Copper	0.04mg	0.226mg	21%
Phosphorus	15mg	120mg	15%
Magnesium	5mg	50mg	11%
Vitamin B1	0.055mg	0.183mg	11%
Fiber	0.5g	2.8g	9%
Zinc	0.13mg	1.11mg	9%
Vitamin B6	0.013mg	0.097mg	6%
Protein	1.44g	3.87g	5%
Selenium	2.8µg		5%
Calcium	87mg	49mg	4%
Calories	50kcal	101kcal	3%
Carbs	10.52g	19.86g	3%
Potassium	16mg	107mg	3%
Vitamin B3	0.52mg	0.909mg	2%
Folate	12µg	18µg	2%
Fats	0.21g	0.65g	1%
Vitamin B2	0.025mg	0.033mg	1%
Vitamin B5	0.071mg		1%
Polyunsaturated fat	0.114g		1%
Protein per 100 calories	2.9g	3.8g	N/A
Calories per 10 g protein	347kcal	261kcal	N/A
Weight per 100 calories	200g	99g	N/A
Net carbs	10.02g	17.06g	N/A
Sugar	0.03g		N/A
Sodium	6mg	8mg	0%
Vitamin E	0.02mg		0%
Vitamin K	0.1µg		0%
Saturated fat	0.033g		0%
Monounsaturated fat	0.028g		0%
Tryptophan	0.02mg	0.041mg	0%
Threonine	0.045mg	0.149mg	0%
Isoleucine	0.063mg	0.146mg	0%
Leucine	0.11mg	0.311mg	0%
Lysine	0.037mg	0.109mg	0%
Methionine	0.027mg	0.125mg	0%
Phenylalanine	0.078mg	0.203mg	0%
Valine	0.07mg	0.2mg	0%
Histidine	0.033mg	0.088mg	0%