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Saffron vs. Teff — In-Depth Nutrition Comparison

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How are saffron and teff different?

  • Saffron is higher in manganese, iron, vitamin B6, potassium, and magnesium; however, teff is richer in copper, phosphorus, zinc, vitamin B1, and fiber.
  • Daily need coverage for manganese for saffron is 833% higher.
  • Saffron contains 4 times more potassium than teff. While saffron contains 1724mg of potassium, teff contains only 427mg.

Spices, saffron and Teff, uncooked are the varieties used in this article.

Infographic

Saffron 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 189% 33% 152% 416% 109% 30% 108% 19% 3705% 31%
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 MagnesiumMagnesium +43.5%
Contains more PotassiumPotassium +303.7%
Contains more IronIron +45.5%
Contains more ManganeseManganese +207.4%
Contains more SeleniumSelenium +27.3%
Contains more CalciumCalcium +62.2%
Contains more CopperCopper +147%
Contains more ZincZinc +233%
Contains more PhosphorusPhosphorus +70.2%
Contains less SodiumSodium -91.9%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 269% 9% 0% 0% 29% 62% 27% 0% 233% 0% 0% 70% 0%
Teff
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 1.6% 0% 98% 62% 63% 57% 111% 0% 4.8% 0% 7.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +109.5%
Contains more FolateFolate +∞%
Contains more Vitamin B1Vitamin B1 +239.1%
Contains more Vitamin B3Vitamin B3 +130.3%
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.27mg
~equal in Vitamin B12 ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 6% 65% 12% 5%
Protein: 11.43 g
Fats: 5.85 g
Carbs: 65.37 g
Water: 11.9 g
Other: 5.45 g
Teff
2
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 FatsFats +145.8%
Contains more WaterWater +34.9%
Contains more OtherOther +130%
Contains more ProteinProtein +16.4%
Contains more CarbsCarbs +11.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 11% 51%
Saturated fat: Sat. Fat 1.586 g
Monounsaturated fat: Mono. Fat 0.429 g
Polyunsaturated fat: Poly. Fat 2.067 g
Teff
2
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 Poly. FatPolyunsaturated fat +93%
Contains less Sat. FatSaturated fat -71.7%
Contains more Mono. FatMonounsaturated fat +37.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Saffron Teff DV% diff.
Manganese 28.408mg 9.24mg 833%
Vitamin C 80.8mg 90%
Copper 0.328mg 0.81mg 54%
Iron 11.1mg 7.63mg 43%
Vitamin B6 1.01mg 0.482mg 41%
Potassium 1724mg 427mg 38%
Phosphorus 252mg 429mg 25%
Folate 93µg 23%
Vitamin B1 0.115mg 0.39mg 23%
Zinc 1.09mg 3.63mg 23%
Magnesium 264mg 184mg 19%
Vitamin B5 0.942mg 19%
Fiber 3.9g 8g 16%
Starch 36.56g 15%
Vitamin B3 1.46mg 3.363mg 12%
Calcium 111mg 180mg 7%
Polyunsaturated fat 2.067g 1.071g 7%
Sodium 148mg 12mg 6%
Saturated fat 1.586g 0.449g 5%
Fats 5.85g 2.38g 5%
Protein 11.43g 13.3g 4%
Calories 310kcal 367kcal 3%
Vitamin A 27µg 0µg 3%
Carbs 65.37g 73.13g 3%
Selenium 5.6µg 4.4µg 2%
Vitamin K 1.9µg 2%
Choline 13.1mg 2%
Vitamin E 0.08mg 1%
Fructose 0.47g 1%
Net carbs 61.47g 65.13g N/A
Sugar 1.84g N/A
Vitamin B2 0.267mg 0.27mg 0%
Monounsaturated fat 0.429g 0.589g 0%
Tryptophan 0.139mg 0%
Threonine 0.51mg 0%
Isoleucine 0.501mg 0%
Leucine 1.068mg 0%
Lysine 0.376mg 0%
Methionine 0.428mg 0%
Phenylalanine 0.698mg 0%
Valine 0.686mg 0%
Histidine 0.301mg 0%
Omega-3 - ALA 0.135g N/A
Omega-3 - DPA 0.006g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Saffron Teff
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
54%
Saffron
31%
Teff
Minerals Daily Need Coverage Score
479%
Saffron
229%
Teff

Comparison summary

Which food is lower in Cholesterol?
Teff
Teff is lower in Cholesterol (difference - 0mg)
Which food contains less Sodium?
Teff
Teff contains less Sodium (difference - 136mg)
Which food is lower in Saturated fat?
Teff
Teff is lower in Saturated fat (difference - 1.137g)
Which food is lower in glycemic index?
Teff
Teff is lower in glycemic index (difference - 70)
Which food is cheaper?
Teff
Teff is cheaper (difference - $2.2)
Which food is lower in Sugar?
Saffron
Saffron is lower in Sugar (difference - 1.84g)
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

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. Saffron - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170934/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.