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Flax seeds vs. Teff — In-Depth Nutrition Comparison

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Important differences between Flax seeds and Teff

  • Flax seeds have 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 seeds contain 8 times more Saturated Fat than Teff. Flax seeds contain 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 seeds 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 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
Teff
3
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 +113%
Contains more CalciumCalcium +41.7%
Contains more PotassiumPotassium +90.4%
Contains more CopperCopper +50.6%
Contains more ZincZinc +19.6%
Contains more PhosphorusPhosphorus +49.7%
Contains more SeleniumSelenium +477.3%
Contains more IronIron +33.2%
Contains less SodiumSodium -60%
Contains more ManganeseManganese +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.
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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
Teff
2
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% 0.54% 1.6% 0% 98% 62% 63% 57% 111% 0% 4.8% 0% 7.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +287.5%
Contains more Vitamin B1Vitamin B1 +321.5%
Contains more Vitamin KVitamin K +126.3%
Contains more FolateFolate +∞%
Contains more CholineCholine +500.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +67.7%
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~3.363mg
~equal in Vitamin B5 ~0.942mg
~equal in Vitamin B6 ~0.482mg
~equal in Vitamin B12 ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 ProteinProtein +37.5%
Contains more FatsFats +1671.4%
Contains more OtherOther +56.5%
Contains more CarbsCarbs +153.2%
Contains more WaterWater +26.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
9% 19% 72%
Saturated Fat: Sat. Fat 3.663 g
Monounsaturated Fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
Teff
1
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 Mono. FatMonounsaturated Fat +1177.9%
Contains more Poly. FatPolyunsaturated fat +2582.5%
Contains less Sat. FatSaturated Fat -87.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
4
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 SucroseSucrose +85.5%
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +82.5%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Flax seeds 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

All nutrients comparison - raw data values

Nutrient Flax seeds Teff Opinion
Calories 534kcal 367kcal Flax seeds
Protein 18.29g 13.3g Flax seeds
Fats 42.16g 2.38g Flax seeds
Vitamin C 0.6mg Flax seeds
Net carbs 1.58g 65.13g Teff
Carbs 28.88g 73.13g Teff
Magnesium 392mg 184mg Flax seeds
Calcium 255mg 180mg Flax seeds
Potassium 813mg 427mg Flax seeds
Iron 5.73mg 7.63mg Teff
Sugar 1.55g 1.84g Flax seeds
Fiber 27.3g 8g Flax seeds
Copper 1.22mg 0.81mg Flax seeds
Zinc 4.34mg 3.63mg Flax seeds
Starch 36.56g Teff
Phosphorus 642mg 429mg Flax seeds
Sodium 30mg 12mg Teff
Vitamin A 0IU 9IU Teff
Vitamin E 0.31mg 0.08mg Flax seeds
Manganese 2.482mg 9.24mg Teff
Selenium 25.4µg 4.4µg Flax seeds
Vitamin B1 1.644mg 0.39mg Flax seeds
Vitamin B2 0.161mg 0.27mg Teff
Vitamin B3 3.08mg 3.363mg Teff
Vitamin B5 0.985mg 0.942mg Flax seeds
Vitamin B6 0.473mg 0.482mg Teff
Vitamin K 4.3µg 1.9µg Flax seeds
Folate 87µg Flax seeds
Choline 78.7mg 13.1mg Flax seeds
Saturated Fat 3.663g 0.449g Teff
Monounsaturated Fat 7.527g 0.589g Flax seeds
Polyunsaturated fat 28.73g 1.071g Flax seeds
Tryptophan 0.297mg 0.139mg Flax seeds
Threonine 0.766mg 0.51mg Flax seeds
Isoleucine 0.896mg 0.501mg Flax seeds
Leucine 1.235mg 1.068mg Flax seeds
Lysine 0.862mg 0.376mg Flax seeds
Methionine 0.37mg 0.428mg Teff
Phenylalanine 0.957mg 0.698mg Flax seeds
Valine 1.072mg 0.686mg Flax seeds
Histidine 0.472mg 0.301mg Flax seeds
Fructose 0g 0.47g Teff
Omega-3 - ALA 0.135g Teff
Omega-6 - Eicosadienoic acid 0.007g 0g Flax seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax seeds 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
62%
Flax seeds
31%
Teff
Minerals Daily Need Coverage Score
191%
Flax seeds
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 - 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 - 0)
Which food is cheaper?
Teff
Teff is cheaper (difference - $3)
Which food is lower in Sugar?
Flax seeds
Flax seeds is lower in Sugar (difference - 0.29g)
Which food is richer in minerals?
Flax seeds
Flax seeds is relatively richer in minerals
Which food is richer in vitamins?
Flax seeds
Flax seeds 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 seeds - 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.