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Flax vs Teff - In-Depth Nutrition Comparison

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Important differences between Flax and Teff

  • Flax has more Vitamin B1, Fiber, Magnesium, Copper, Selenium, Phosphorus, and Choline, however Teff is richer in Manganese, and Iron.
  • Teff's daily need coverage for Manganese is 294% more.
  • Flax contains 8 times more Saturated Fat than Teff. Flax contains 3.663g of Saturated Fat, while Teff contains 0.449g.

The food varieties used in the comparison are Seeds, flaxseed and Teff, uncooked.

Infographic

Flax 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
Flax
6
:
2
Teff
Contains more Calcium +41.7%
Contains more Potassium +90.4%
Contains more Magnesium +113%
Contains more Copper +50.6%
Contains more Zinc +19.6%
Contains more Phosphorus +49.7%
Contains more Iron +33.2%
Contains less Sodium -60%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 215% 77% 72% 280% 407% 119% 276% 4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 287% 54% 38% 132% 270% 99% 184% 2%
Contains more Calcium +41.7%
Contains more Potassium +90.4%
Contains more Magnesium +113%
Contains more Copper +50.6%
Contains more Zinc +19.6%
Contains more Phosphorus +49.7%
Contains more Iron +33.2%
Contains less Sodium -60%

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
Flax
8
:
4
Teff
Contains more Vitamin E +287.5%
Contains more Vitamin B1 +321.5%
Contains more Vitamin K +126.3%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +67.7%
Equal in Vitamin B3 - 3.363
Equal in Vitamin B5 - 0.942
Equal in Vitamin B6 - 0.482
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 2% 0% 7% 0% 411% 38% 58% 60% 110% 0% 11% 66%
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 E +287.5%
Contains more Vitamin B1 +321.5%
Contains more Vitamin K +126.3%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +67.7%
Equal in Vitamin B3 - 3.363
Equal in Vitamin B5 - 0.942
Equal in Vitamin B6 - 0.482

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
63
Flax
33
Teff
Mineral Summary Score
181
Flax
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
110%
Flax
80%
Teff
Carbohydrates
29%
Flax
73%
Teff
Fats
195%
Flax
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.
Flax 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 ok
Rich in vitamins ok

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax 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 - 18mg)
Which food is lower in Saturated Fat?
Teff
Teff is lower in Saturated Fat (difference - 3.214g)
Which food is lower in glycemic index?
Teff
Teff is lower in glycemic index (difference - 57)
Which food is cheaper?
Teff
Teff is cheaper (difference - $3)
Which food is lower in Sugar?
Flax
Flax is lower in Sugar (difference - 0.29g)
Which food is richer in minerals?
Flax
Flax is relatively richer in minerals
Which food is richer in vitamins?
Flax
Flax is relatively richer in vitamins

All nutrients comparison - raw data values

Nutrient Flax Teff Opinion
Calories 534 367 Flax
Protein 18.29 13.3 Flax
Fats 42.16 2.38 Flax
Vitamin C 0.6 Flax
Carbs 28.88 73.13 Teff
Cholesterol 0 Teff
Vitamin D 0 Flax
Iron 5.73 7.63 Teff
Calcium 255 180 Flax
Potassium 813 427 Flax
Magnesium 392 184 Flax
Sugar 1.55 1.84 Flax
Fiber 27.3 8 Flax
Copper 1.22 0.81 Flax
Zinc 4.34 3.63 Flax
Starch 36.56 Teff
Phosphorus 642 429 Flax
Sodium 30 12 Teff
Vitamin A 0 9 Teff
Vitamin E 0.31 0.08 Flax
Vitamin D 0 Flax
Vitamin B1 1.644 0.39 Flax
Vitamin B2 0.161 0.27 Teff
Vitamin B3 3.08 3.363 Teff
Vitamin B5 0.985 0.942 Flax
Vitamin B6 0.473 0.482 Teff
Vitamin B12 0 Flax
Vitamin K 4.3 1.9 Flax
Folate 87 Flax
Trans Fat
Saturated Fat 3.663 0.449 Teff
Monounsaturated Fat 7.527 0.589 Flax
Polyunsaturated fat 28.73 1.071 Flax
Tryptophan 0.297 0.139 Flax
Threonine 0.766 0.51 Flax
Isoleucine 0.896 0.501 Flax
Leucine 1.235 1.068 Flax
Lysine 0.862 0.376 Flax
Methionine 0.37 0.428 Teff
Phenylalanine 0.957 0.698 Flax
Valine 1.072 0.686 Flax
Histidine 0.472 0.301 Flax
Fructose 0 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. Flax - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.