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  6. Teff vs. Black gram

Teff vs. Black gram — In-Depth Nutrition Comparison

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A recap on differences between teff and black gram

  • Teff has more manganese, vitamin B6, vitamin B3, vitamin B1, and phosphorus; however, black gram is higher in fiber, magnesium, copper, potassium, and selenium.
  • Teff covers your daily manganese needs 335% more than black gram.
  • Black gram contains 2 times less vitamin B3 than teff. Teff contains 3.363mg of vitamin B3, while black gram contains 1.447mg.

Food varieties used in this article are Teff, uncooked and Mungo beans, mature seeds, raw.

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
4
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 191% 41% 87% 284% 327% 91% 162% 5% 199% 45%
Contains more CalciumCalcium +30.4%
Contains more PhosphorusPhosphorus +13.2%
Contains less SodiumSodium -68.4%
Contains more ManganeseManganese +505.1%
Contains more MagnesiumMagnesium +45.1%
Contains more PotassiumPotassium +130.2%
Contains more CopperCopper +21.1%
Contains more SeleniumSelenium +86.4%
~equal in Iron ~7.57mg
~equal in Zinc ~3.35mg

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
6
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% 1.6% 0% 98% 62% 63% 57% 111% 0% 4.8% 0% 7.1%
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% 0.33% 0% 0% 68% 59% 27% 54% 65% 0% 0% 162% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +42.9%
Contains more Vitamin B3Vitamin B3 +132.4%
Contains more Vitamin B6Vitamin B6 +71.5%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.254mg
~equal in Vitamin B5 ~0.906mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Teff Black gram DV% diff.
Manganese 9.24mg 1.527mg 335%
Folate 216µg 54%
Fiber 8g 18.3g 41%
Protein 13.3g 25.21g 24%
Magnesium 184mg 267mg 20%
Copper 0.81mg 0.981mg 19%
Potassium 427mg 983mg 16%
Starch 36.56g 15%
Vitamin B6 0.482mg 0.281mg 15%
Vitamin B3 3.363mg 1.447mg 12%
Vitamin B1 0.39mg 0.273mg 10%
Phosphorus 429mg 379mg 7%
Selenium 4.4µg 8.2µg 7%
Carbs 73.13g 58.99g 5%
Calcium 180mg 138mg 4%
Zinc 3.63mg 3.35mg 3%
Saturated fat 0.449g 0.114g 2%
Choline 13.1mg 2%
Vitamin K 1.9µg 2%
Monounsaturated fat 0.589g 0.085g 1%
Fructose 0.47g 1%
Calories 367kcal 341kcal 1%
Vitamin B2 0.27mg 0.254mg 1%
Vitamin B5 0.942mg 0.906mg 1%
Fats 2.38g 1.64g 1%
Sodium 12mg 38mg 1%
Iron 7.63mg 7.57mg 1%
Vitamin E 0.08mg 1%
Net carbs 65.13g 40.69g N/A
Sugar 1.84g N/A
Vitamin A 0µg 1µg 0%
Polyunsaturated fat 1.071g 1.071g 0%
Tryptophan 0.139mg 0.263mg 0%
Threonine 0.51mg 0.875mg 0%
Isoleucine 0.501mg 1.287mg 0%
Leucine 1.068mg 2.089mg 0%
Lysine 0.376mg 1.674mg 0%
Methionine 0.428mg 0.367mg 0%
Phenylalanine 0.698mg 1.473mg 0%
Valine 0.686mg 1.416mg 0%
Histidine 0.301mg 0.706mg 0%
Omega-3 - ALA 0.135g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Teff
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
25% 59% 11% 3%
Protein: 25.21 g
Fats: 1.64 g
Carbs: 58.99 g
Water: 10.8 g
Other: 3.36 g
Contains more FatsFats +45.1%
Contains more CarbsCarbs +24%
Contains more ProteinProtein +89.5%
Contains more WaterWater +22.4%
Contains more OtherOther +41.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Teff
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
9% 7% 84%
Saturated fat: Sat. Fat 0.114 g
Monounsaturated fat: Mono. Fat 0.085 g
Polyunsaturated fat: Poly. Fat 1.071 g
Contains more Mono. FatMonounsaturated fat +592.9%
Contains less Sat. FatSaturated fat -74.6%
~equal in Polyunsaturated fat ~1.071g

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/174259/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.