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  6. Seed vs. Teff

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.

Infographic

Seed 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.
Seed
Seed
7
:
3
Teff
Teff
Contains more Calcium +250.6%
Contains more Magnesium +82.1%
Contains more Phosphorus +100.5%
Contains more Zinc +26.2%
Contains more Copper +14.1%
Contains more Selenium +1154.5%
Contains less Sodium -25%
Contains more Manganese +239.3%
Equal in Iron - 7.63
Equal in Potassium - 427
Seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 190% 290% 240% 369% 36% 3% 125% 308% 356% 302%
Teff
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 54% 287% 132% 184% 38% 2% 99% 270% 1206% 24%
Contains more Calcium +250.6%
Contains more Magnesium +82.1%
Contains more Phosphorus +100.5%
Contains more Zinc +26.2%
Contains more Copper +14.1%
Contains more Selenium +1154.5%
Contains less Sodium -25%
Contains more Manganese +239.3%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Seed
Seed
7
:
4
Teff
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%
Seed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 10% 0% 6% 155% 40% 166% 0% 0% 37% 0% 0%
Teff
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 +500%
Contains more Vitamin E +525%
Contains more Vitamin B1 +59%
Contains more Vitamin B3 +162.6%
Contains more Vitamin B2 +58.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Seed
Seed
3
:
2
Teff
Teff
Contains more Protein +24.4%
Contains more Fats +1191.6%
Contains more Other +102.5%
Contains more Carbs +73.6%
Contains more Water +52.1%
Seed
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Teff
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 Protein +24.4%
Contains more Fats +1191.6%
Contains more Other +102.5%
Contains more Carbs +73.6%
Contains more Water +52.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Seed
Seed
2
:
1
Teff
Teff
Contains more Monounsaturated Fat +292%
Contains more Polyunsaturated fat +2109.6%
Contains less Saturated Fat -86.5%
Seed
11% 8% 81%
Saturated Fat: 3.33 g
Monounsaturated Fat: 2.309 g
Polyunsaturated fat: 23.665 g
Teff
21% 28% 51%
Saturated Fat: 0.449 g
Monounsaturated Fat: 0.589 g
Polyunsaturated fat: 1.071 g
Contains more Monounsaturated Fat +292%
Contains more Polyunsaturated fat +2109.6%
Contains less Saturated Fat -86.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Seed Teff Opinion
Net carbs 7.72g 65.13g Teff
Protein 16.54g 13.3g Seed
Fats 30.74g 2.38g Seed
Carbs 42.12g 73.13g Teff
Calories 486kcal 367kcal Seed
Starch 36.56g Teff
Fructose 0.47g Teff
Sugar 1.84g Seed
Fiber 34.4g 8g Seed
Calcium 631mg 180mg Seed
Iron 7.72mg 7.63mg Seed
Magnesium 335mg 184mg Seed
Phosphorus 860mg 429mg Seed
Potassium 407mg 427mg Teff
Sodium 16mg 12mg Teff
Zinc 4.58mg 3.63mg Seed
Copper 0.924mg 0.81mg Seed
Manganese 2.723mg 9.24mg Teff
Selenium 55.2µg 4.4µg Seed
Vitamin A 54IU 9IU Seed
Vitamin E 0.5mg 0.08mg Seed
Vitamin C 1.6mg Seed
Vitamin B1 0.62mg 0.39mg Seed
Vitamin B2 0.17mg 0.27mg Teff
Vitamin B3 8.83mg 3.363mg Seed
Vitamin B5 0.942mg Teff
Vitamin B6 0.482mg Teff
Folate 49µg Seed
Vitamin K 1.9µg Teff
Tryptophan 0.436mg 0.139mg Seed
Threonine 0.709mg 0.51mg Seed
Isoleucine 0.801mg 0.501mg Seed
Leucine 1.371mg 1.068mg Seed
Lysine 0.97mg 0.376mg Seed
Methionine 0.588mg 0.428mg Seed
Phenylalanine 1.016mg 0.698mg Seed
Valine 0.95mg 0.686mg Seed
Histidine 0.531mg 0.301mg Seed
Trans Fat 0.14g Teff
Saturated Fat 3.33g 0.449g Teff
Monounsaturated Fat 2.309g 0.589g Seed
Polyunsaturated fat 23.665g 1.071g Seed
Omega-6 - Linoleic acid 5.835g Seed
Omega-3 - ALA 17.83g 0.135g Seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seed Teff
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
35%
Seed
33%
Teff
Minerals Daily Need Coverage Score
221%
Seed
229%
Teff

Comparison summary

Which food contains less Sodium?
Teff
Teff contains less Sodium (difference - 4mg)
Which food is lower in Cholesterol?
Teff
Teff is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Teff
Teff is lower in Saturated Fat (difference - 2.881g)
Which food is lower in glycemic index?
Teff
Teff is lower in glycemic index (difference - 15)
Which food is lower in Sugar?
Seed
Seed is lower in Sugar (difference - 1.84g)
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.

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. 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.