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  6. Flax vs. Teff

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
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.
Flax
Flax
7
:
3
Teff
Teff
Contains more Calcium +41.7%
Contains more Magnesium +113%
Contains more Phosphorus +49.7%
Contains more Potassium +90.4%
Contains more Zinc +19.6%
Contains more Copper +50.6%
Contains more Selenium +477.3%
Contains more Iron +33.2%
Contains less Sodium -60%
Contains more Manganese +272.3%
Flax
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 215% 280% 276% 72% 4% 119% 407% 324% 139%
Teff
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 54% 287% 132% 184% 38% 2% 99% 270% 1206% 24%
Contains more Calcium +41.7%
Contains more Magnesium +113%
Contains more Phosphorus +49.7%
Contains more Potassium +90.4%
Contains more Zinc +19.6%
Contains more Copper +50.6%
Contains more Selenium +477.3%
Contains more Iron +33.2%
Contains less Sodium -60%
Contains more Manganese +272.3%

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.
Flax
Flax
8
:
4
Teff
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
Flax
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 7% 0% 2% 411% 38% 58% 60% 110% 66% 0% 11%
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 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flax
Flax
3
:
2
Teff
Teff
Contains more Protein +37.5%
Contains more Fats +1671.4%
Contains more Other +56.5%
Contains more Carbs +153.2%
Contains more Water +26.7%
Flax
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 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 +37.5%
Contains more Fats +1671.4%
Contains more Other +56.5%
Contains more Carbs +153.2%
Contains more Water +26.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flax
Flax
2
:
1
Teff
Teff
Contains more Monounsaturated Fat +1177.9%
Contains more Polyunsaturated fat +2582.5%
Contains less Saturated Fat -87.7%
Flax
9% 19% 72%
Saturated Fat: 3.663 g
Monounsaturated Fat: 7.527 g
Polyunsaturated fat: 28.73 g
Teff
21% 28% 51%
Saturated Fat: 0.449 g
Monounsaturated Fat: 0.589 g
Polyunsaturated fat: 1.071 g
Contains more Monounsaturated Fat +1177.9%
Contains more Polyunsaturated fat +2582.5%
Contains less Saturated Fat -87.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Flax
Flax
1
:
4
Teff
Teff
Contains more Sucrose +85.5%
Contains more Starch +∞%
Contains more Glucose +82.5%
Contains more Fructose +∞%
Contains more Maltose +∞%
Flax
74% 26%
Starch: 0 g
Sucrose: 1.15 g
Glucose: 0.4 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Teff
95% 2%
Starch: 36.56 g
Sucrose: 0.62 g
Glucose: 0.73 g
Fructose: 0.47 g
Lactose: 0 g
Maltose: 0.01 g
Galactose: 0 g
Contains more Sucrose +85.5%
Contains more Starch +∞%
Contains more Glucose +82.5%
Contains more Fructose +∞%
Contains more Maltose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Flax Teff
Lower in Sodium ok
Lower in Cholesterol 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

All nutrients comparison - raw data values

Nutrient Flax Teff Opinion
Net carbs 1.58g 65.13g Teff
Protein 18.29g 13.3g Flax
Fats 42.16g 2.38g Flax
Carbs 28.88g 73.13g Teff
Calories 534kcal 367kcal Flax
Starch 36.56g Teff
Fructose 0g 0.47g Teff
Sugar 1.55g 1.84g Flax
Fiber 27.3g 8g Flax
Calcium 255mg 180mg Flax
Iron 5.73mg 7.63mg Teff
Magnesium 392mg 184mg Flax
Phosphorus 642mg 429mg Flax
Potassium 813mg 427mg Flax
Sodium 30mg 12mg Teff
Zinc 4.34mg 3.63mg Flax
Copper 1.22mg 0.81mg Flax
Manganese 2.482mg 9.24mg Teff
Selenium 25.4µg 4.4µg Flax
Vitamin A 0IU 9IU Teff
Vitamin E 0.31mg 0.08mg Flax
Vitamin C 0.6mg Flax
Vitamin B1 1.644mg 0.39mg Flax
Vitamin B2 0.161mg 0.27mg Teff
Vitamin B3 3.08mg 3.363mg Teff
Vitamin B5 0.985mg 0.942mg Flax
Vitamin B6 0.473mg 0.482mg Teff
Folate 87µg Flax
Vitamin K 4.3µg 1.9µg Flax
Tryptophan 0.297mg 0.139mg Flax
Threonine 0.766mg 0.51mg Flax
Isoleucine 0.896mg 0.501mg Flax
Leucine 1.235mg 1.068mg Flax
Lysine 0.862mg 0.376mg Flax
Methionine 0.37mg 0.428mg Teff
Phenylalanine 0.957mg 0.698mg Flax
Valine 1.072mg 0.686mg Flax
Histidine 0.472mg 0.301mg Flax
Saturated Fat 3.663g 0.449g Teff
Monounsaturated Fat 7.527g 0.589g Flax
Polyunsaturated fat 28.73g 1.071g Flax
Omega-6 - Eicosadienoic acid 0.007g 0g Flax
Omega-3 - ALA 0.135g Teff

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax 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
63%
Flax
33%
Teff
Minerals Daily Need Coverage Score
191%
Flax
229%
Teff

Comparison summary

Which food contains less Sodium?
Teff
Teff contains less Sodium (difference - 18mg)
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 - 3.214g)
Which food is lower in glycemic index?
Teff
Teff is lower in glycemic index (difference - 0)
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

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. 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.