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  6. Semolina vs. Teff

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 from 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.

Infographic

Semolina 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.
Semolina
Semolina
6
:
4
Teff
Teff
Contains more Calcium +44.9%
Contains more Phosphorus +27.5%
Contains more Potassium +62.6%
Contains less Sodium -75%
Contains more Copper +25.7%
Contains more Iron +177%
Contains more Magnesium +85.2%
Contains more Manganese +176.3%
Equal in Zinc - 1.11
Semolina
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 28% 20% 66% 16% 1% 28% 95% 135% 109%
Teff
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 77% 36% 52% 10% 2% 31% 76% 374% 0%
Contains more Calcium +44.9%
Contains more Phosphorus +27.5%
Contains more Potassium +62.6%
Contains less Sodium -75%
Contains more Copper +25.7%
Contains more Iron +177%
Contains more Magnesium +85.2%
Contains more Manganese +176.3%
Equal in Zinc - 1.11

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.
Semolina
Semolina
9
:
2
Teff
Teff
Contains more Vitamin B1 +22.4%
Contains more Vitamin B2 +51.5%
Contains more Vitamin B3 +455.3%
Contains more Vitamin B6 +366%
Contains more Vitamin A +∞%
Contains more Folate +125%
Semolina
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 56% 12% 95% 41% 105% 6% 0% 1%
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% 0% 0% 0% 46% 8% 18% 0% 23% 14% 0% 0%
Contains more Vitamin B1 +22.4%
Contains more Vitamin B2 +51.5%
Contains more Vitamin B3 +455.3%
Contains more Vitamin B6 +366%
Contains more Vitamin A +∞%
Contains more Folate +125%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Semolina
Semolina
4
:
1
Teff
Teff
Contains more Protein +94.1%
Contains more Fats +58.5%
Contains more Carbs +307.3%
Contains more Water +659.9%
Equal in Other - 0.69
Semolina
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 g
Teff
4% 20% 75%
Protein: 3.87 g
Fats: 0.65 g
Carbs: 19.86 g
Water: 74.93 g
Other: 0.69 g
Contains more Protein +94.1%
Contains more Fats +58.5%
Contains more Carbs +307.3%
Contains more Water +659.9%
Equal in Other - 0.69

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Semolina Teff Opinion
Net carbs 79.09g 17.06g Semolina
Protein 7.51g 3.87g Semolina
Fats 1.03g 0.65g Semolina
Carbs 80.89g 19.86g Semolina
Calories 374kcal 101kcal Semolina
Starch 68.29g Semolina
Fructose 0.02g Semolina
Sugar 0.33g Teff
Fiber 1.8g 2.8g Teff
Calcium 71mg 49mg Semolina
Iron 0.74mg 2.05mg Teff
Magnesium 27mg 50mg Teff
Phosphorus 153mg 120mg Semolina
Potassium 174mg 107mg Semolina
Sodium 2mg 8mg Semolina
Zinc 1.02mg 1.11mg Teff
Copper 0.284mg 0.226mg Semolina
Manganese 1.035mg 2.86mg Teff
Selenium 19.9µg Semolina
Vitamin A 0IU 2IU Teff
Vitamin E 0.03mg Semolina
Vitamin B1 0.224mg 0.183mg Semolina
Vitamin B2 0.05mg 0.033mg Semolina
Vitamin B3 5.048mg 0.909mg Semolina
Vitamin B5 0.672mg Semolina
Vitamin B6 0.452mg 0.097mg Semolina
Folate 8µg 18µg Teff
Vitamin K 0.1µg Semolina
Tryptophan 0.103mg 0.041mg Semolina
Threonine 0.271mg 0.149mg Semolina
Isoleucine 0.339mg 0.146mg Semolina
Leucine 0.656mg 0.311mg Semolina
Lysine 0.215mg 0.109mg Semolina
Methionine 0.183mg 0.125mg Semolina
Phenylalanine 0.398mg 0.203mg Semolina
Valine 0.47mg 0.2mg Semolina
Histidine 0.185mg 0.088mg Semolina
Saturated Fat 0.294g Teff
Monounsaturated Fat 0.258g Semolina
Polyunsaturated fat 0.322g Semolina

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Semolina Teff
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
26%
Semolina
9%
Teff
Minerals Daily Need Coverage Score
52%
Semolina
67%
Teff

Comparison summary

Which food is lower in Sugar?
Teff
Teff is lower in Sugar (difference - 0.33g)
Which food is lower in Saturated Fat?
Teff
Teff is lower in Saturated Fat (difference - 0.294g)
Which food is cheaper?
Teff
Teff is cheaper (difference - $1.4)
Which food contains less Sodium?
Semolina
Semolina contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Semolina
Semolina is lower in glycemic index (difference - 3)
Which food is richer in vitamins?
Semolina
Semolina is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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. Semolina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169758/nutrients
  2. Teff - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168918/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.