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Seed vs Teff - In-Depth Nutrition Comparison

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How are Seed and Teff different?

  • Seed is richer in Fiber, Selenium, Phosphorus, Calcium, Magnesium, Vitamin B3, Vitamin B1, and Copper, while Teff is higher in Manganese.
  • Teff covers your daily need of Manganese 283% more than Seed.
  • Seed contains 13 times more Selenium than Teff. Seed contains 55.2µg of Selenium, while Teff contains 4.4µg.
  • Teff is lower in Saturated Fat.

Seeds, chia seeds, dried and Teff, uncooked types were used in this article.

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Seed 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
Seed
6
:
2
Teff
Contains more Calcium +250.6%
Contains more Magnesium +82.1%
Contains more Copper +14.1%
Contains more Zinc +26.2%
Contains more Phosphorus +100.5%
Contains less Sodium -25%
Equal in Iron - 7.63
Equal in Potassium - 427
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 290% 190% 36% 240% 308% 125% 369% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 287% 54% 38% 132% 270% 99% 184% 2%
Contains more Calcium +250.6%
Contains more Magnesium +82.1%
Contains more Copper +14.1%
Contains more Zinc +26.2%
Contains more Phosphorus +100.5%
Contains less Sodium -25%
Equal in Iron - 7.63
Equal in Potassium - 427

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
Seed
7
:
4
Teff
Contains more Vitamin A +500%
Contains more Vitamin E +525%
Contains more Vitamin B1 +59%
Contains more Vitamin B3 +162.6%
Contains more Vitamin B2 +58.8%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 6% 4% 10% 0% 155% 40% 166% 0% 0% 0% 0% 37%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 2% 0% 98% 63% 64% 57% 112% 0% 5% 0%
Contains more Vitamin A +500%
Contains more Vitamin E +525%
Contains more Vitamin B1 +59%
Contains more Vitamin B3 +162.6%
Contains more Vitamin B2 +58.8%

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
35
Seed
33
Teff
Mineral Summary Score
195
Seed
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
99%
Seed
80%
Teff
Carbohydrates
42%
Seed
73%
Teff
Fats
142%
Seed
11%
Teff

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seed Teff
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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 - 4mg)
Which food is lower in Saturated Fat?
Teff
Teff is lower in Saturated Fat (difference - 2.881g)
Which food is lower in Sugar?
Seed
Seed is lower in Sugar (difference - 1.84g)
Which food is lower in glycemic index?
Seed
Seed is lower in glycemic index (difference - 42)
Which food is richer in minerals?
Seed
Seed is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.

All nutrients comparison - raw data values

Nutrient Seed Teff Opinion
Calories 486 367 Seed
Protein 16.54 13.3 Seed
Fats 30.74 2.38 Seed
Vitamin C 1.6 Seed
Carbs 42.12 73.13 Teff
Cholesterol 0 Teff
Vitamin D
Iron 7.72 7.63 Seed
Calcium 631 180 Seed
Potassium 407 427 Teff
Magnesium 335 184 Seed
Sugar 1.84 Seed
Fiber 34.4 8 Seed
Copper 0.924 0.81 Seed
Zinc 4.58 3.63 Seed
Starch 36.56 Teff
Phosphorus 860 429 Seed
Sodium 16 12 Teff
Vitamin A 54 9 Seed
Vitamin E 0.5 0.08 Seed
Vitamin D
Vitamin B1 0.62 0.39 Seed
Vitamin B2 0.17 0.27 Teff
Vitamin B3 8.83 3.363 Seed
Vitamin B5 0.942 Teff
Vitamin B6 0.482 Teff
Vitamin B12 0 Seed
Vitamin K 1.9 Teff
Folate 49 Seed
Trans Fat 0.14 Teff
Saturated Fat 3.33 0.449 Teff
Monounsaturated Fat 2.309 0.589 Seed
Polyunsaturated fat 23.665 1.071 Seed
Tryptophan 0.436 0.139 Seed
Threonine 0.709 0.51 Seed
Isoleucine 0.801 0.501 Seed
Leucine 1.371 1.068 Seed
Lysine 0.97 0.376 Seed
Methionine 0.588 0.428 Seed
Phenylalanine 1.016 0.698 Seed
Valine 0.95 0.686 Seed
Histidine 0.531 0.301 Seed
Fructose 0.47 Teff

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. Seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.