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  6. Teff vs. Black gram

Teff vs. Black gram — In-Depth Nutrition Comparison

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What are the main differences between Teff and Black gram?

  • Black gram has less Manganese, Copper, Iron, Phosphorus, Vitamin B6, Magnesium, Zinc, Vitamin B1, Vitamin B2, and Calcium than Teff.
  • Teff's daily need coverage for Manganese is 384% higher.
  • Teff has 8 times more Vitamin B6 than Black gram. Teff has 0.482mg of Vitamin B6, while Black gram has 0.058mg.

We used Teff, uncooked and Mungo beans, mature seeds, cooked, boiled, without salt types in this comparison.

Infographic

Teff vs Black gram 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.
Teff
Teff
9
:
1
Black gram
Black gram
Contains more Calcium +239.6%
Contains more Iron +336%
Contains more Magnesium +192.1%
Contains more Phosphorus +175%
Contains more Potassium +84.8%
Contains more Zinc +337.3%
Contains more Copper +482.7%
Contains more Manganese +2142.7%
Contains more Selenium +76%
Contains less Sodium -41.7%
Teff
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 54% 287% 132% 184% 38% 2% 99% 270% 1206% 24%
Black gram
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 66% 45% 67% 21% 1% 23% 47% 54% 14%
Contains more Calcium +239.6%
Contains more Iron +336%
Contains more Magnesium +192.1%
Contains more Phosphorus +175%
Contains more Potassium +84.8%
Contains more Zinc +337.3%
Contains more Copper +482.7%
Contains more Manganese +2142.7%
Contains more Selenium +76%
Contains less Sodium -41.7%

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.
Teff
Teff
5
:
7
Black gram
Black gram
Contains more Vitamin B1 +160%
Contains more Vitamin B2 +260%
Contains more Vitamin B3 +124.2%
Contains more Vitamin B5 +117.6%
Contains more Vitamin B6 +731%
Contains more Vitamin A +244.4%
Contains more Vitamin E +87.5%
Contains more Vitamin K +42.1%
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% 2% 0% 0% 98% 63% 64% 57% 112% 0% 0% 5%
Black gram
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 3% 0% 4% 38% 18% 29% 26% 14% 71% 0% 7%
Contains more Vitamin B1 +160%
Contains more Vitamin B2 +260%
Contains more Vitamin B3 +124.2%
Contains more Vitamin B5 +117.6%
Contains more Vitamin B6 +731%
Contains more Vitamin A +244.4%
Contains more Vitamin E +87.5%
Contains more Vitamin K +42.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Teff
Teff
4
:
1
Black gram
Black gram
Contains more Protein +76.4%
Contains more Fats +332.7%
Contains more Carbs +298.7%
Contains more Other +123.6%
Contains more Water +722.1%
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
Black gram
8% 18% 73%
Protein: 7.54 g
Fats: 0.55 g
Carbs: 18.34 g
Water: 72.51 g
Other: 1.06 g
Contains more Protein +76.4%
Contains more Fats +332.7%
Contains more Carbs +298.7%
Contains more Other +123.6%
Contains more Water +722.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Teff
Teff
2
:
1
Black gram
Black gram
Contains more Monounsaturated Fat +1931%
Contains more Polyunsaturated fat +198.3%
Contains less Saturated Fat -91.5%
Teff
21% 28% 51%
Saturated Fat: 0.449 g
Monounsaturated Fat: 0.589 g
Polyunsaturated fat: 1.071 g
Black gram
9% 7% 84%
Saturated Fat: 0.038 g
Monounsaturated Fat: 0.029 g
Polyunsaturated fat: 0.359 g
Contains more Monounsaturated Fat +1931%
Contains more Polyunsaturated fat +198.3%
Contains less Saturated Fat -91.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Teff Black gram Opinion
Net carbs 65.13g 11.94g Teff
Protein 13.3g 7.54g Teff
Fats 2.38g 0.55g Teff
Carbs 73.13g 18.34g Teff
Calories 367kcal 105kcal Teff
Starch 36.56g Teff
Fructose 0.47g Teff
Sugar 1.84g 2.01g Teff
Fiber 8g 6.4g Teff
Calcium 180mg 53mg Teff
Iron 7.63mg 1.75mg Teff
Magnesium 184mg 63mg Teff
Phosphorus 429mg 156mg Teff
Potassium 427mg 231mg Teff
Sodium 12mg 7mg Black gram
Zinc 3.63mg 0.83mg Teff
Copper 0.81mg 0.139mg Teff
Manganese 9.24mg 0.412mg Teff
Selenium 4.4µg 2.5µg Teff
Vitamin A 9IU 31IU Black gram
Vitamin A RAE 0µg 2µg Black gram
Vitamin E 0.08mg 0.15mg Black gram
Vitamin C 1mg Black gram
Vitamin B1 0.39mg 0.15mg Teff
Vitamin B2 0.27mg 0.075mg Teff
Vitamin B3 3.363mg 1.5mg Teff
Vitamin B5 0.942mg 0.433mg Teff
Vitamin B6 0.482mg 0.058mg Teff
Folate 94µg Black gram
Vitamin K 1.9µg 2.7µg Black gram
Tryptophan 0.139mg 0.078mg Teff
Threonine 0.51mg 0.262mg Teff
Isoleucine 0.501mg 0.385mg Teff
Leucine 1.068mg 0.625mg Teff
Lysine 0.376mg 0.5mg Black gram
Methionine 0.428mg 0.11mg Teff
Phenylalanine 0.698mg 0.44mg Teff
Valine 0.686mg 0.423mg Teff
Histidine 0.301mg 0.211mg Teff
Saturated Fat 0.449g 0.038g Black gram
Monounsaturated Fat 0.589g 0.029g Teff
Polyunsaturated fat 1.071g 0.359g Teff
Omega-3 - ALA 0.135g Teff

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Teff Black gram
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
33%
Teff
17%
Black gram
Minerals Daily Need Coverage Score
229%
Teff
35%
Black gram

Comparison summary

Which food is lower in Sugar?
Teff
Teff is lower in Sugar (difference - 0.17g)
Which food is lower in Cholesterol?
Teff
Teff is lower in Cholesterol (difference - 0mg)
Which food is lower in glycemic index?
Teff
Teff is lower in glycemic index (difference - 43)
Which food is cheaper?
Teff
Teff is cheaper (difference - $1.5)
Which food is richer in minerals?
Teff
Teff is relatively richer in minerals
Which food contains less Sodium?
Black gram
Black gram contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 0.411g)
Which food is richer in vitamins?
?
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. Teff - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169747/nutrients
  2. Black gram - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172427/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.