Semolina vs. Teff — In-Depth Nutrition Comparison
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How are semolina and teff different?
- Semolina is higher in vitamin B6, vitamin B3, and copper; however, teff is richer in manganese, iron, and magnesium.
- Daily need coverage for manganese for teff is 79% higher.
- Semolina contains 6 times more vitamin B3 than teff. While semolina contains 5.048mg of vitamin B3, teff contains only 0.909mg.
Rice, white, long-grain, parboiled, unenriched, dry and Teff, cooked are the varieties used in this article.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more CalciumCalcium | +44.9% |
| Contains more PotassiumPotassium | +62.6% |
| Contains more CopperCopper | +25.7% |
| Contains more PhosphorusPhosphorus | +27.5% |
| Contains less SodiumSodium | -75% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +85.2% |
| Contains more IronIron | +177% |
| Contains more ManganeseManganese | +176.3% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +22.4% |
| Contains more Vitamin B2Vitamin B2 | +51.5% |
| Contains more Vitamin B3Vitamin B3 | +455.3% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +366% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +125% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 1.035mg | 2.86mg | 79% |
| Selenium | 19.9µg | 36% | |
| Starch | 68.29g | 28% | |
| Vitamin B6 | 0.452mg | 0.097mg | 27% |
| Vitamin B3 | 5.048mg | 0.909mg | 26% |
| Carbs | 80.89g | 19.86g | 20% |
| Iron | 0.74mg | 2.05mg | 16% |
| Calories | 374kcal | 101kcal | 14% |
| Vitamin B5 | 0.672mg | 13% | |
| Protein | 7.51g | 3.87g | 7% |
| Copper | 0.284mg | 0.226mg | 6% |
| Magnesium | 27mg | 50mg | 5% |
| Phosphorus | 153mg | 120mg | 5% |
| Fiber | 1.8g | 2.8g | 4% |
| Folate | 8µg | 18µg | 3% |
| Vitamin B1 | 0.224mg | 0.183mg | 3% |
| Calcium | 71mg | 49mg | 2% |
| Potassium | 174mg | 107mg | 2% |
| Polyunsaturated fat | 0.322g | 2% | |
| Monounsaturated fat | 0.258g | 1% | |
| Zinc | 1.02mg | 1.11mg | 1% |
| Vitamin B2 | 0.05mg | 0.033mg | 1% |
| Fats | 1.03g | 0.65g | 1% |
| Saturated fat | 0.294g | 1% | |
| Net carbs | 79.09g | 17.06g | N/A |
| Sugar | 0.33g | N/A | |
| Sodium | 2mg | 8mg | 0% |
| Vitamin E | 0.03mg | 0% | |
| Vitamin K | 0.1µg | 0% | |
| Tryptophan | 0.103mg | 0.041mg | 0% |
| Threonine | 0.271mg | 0.149mg | 0% |
| Isoleucine | 0.339mg | 0.146mg | 0% |
| Leucine | 0.656mg | 0.311mg | 0% |
| Lysine | 0.215mg | 0.109mg | 0% |
| Methionine | 0.183mg | 0.125mg | 0% |
| Phenylalanine | 0.398mg | 0.203mg | 0% |
| Valine | 0.47mg | 0.2mg | 0% |
| Histidine | 0.185mg | 0.088mg | 0% |
| Fructose | 0.02g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +94.1% |
| Contains more FatsFats | +58.5% |
| Contains more CarbsCarbs | +307.3% |
| Contains more WaterWater | +659.9% |
~equal in
Other
~0.69g
