Teff vs. Bulgur — In-Depth Nutrition Comparison
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A recap on the differences between teff and bulgur
- Bulgur has less manganese, iron, copper, phosphorus, magnesium, vitamin B6, zinc, vitamin B1, vitamin B2, and calcium.
- Teff covers your daily manganese needs 375% more than bulgur.
- Bulgur contains 18 times less calcium than teff. Teff contains 180mg of calcium, while bulgur contains 10mg.
Food varieties used in this article are Teff, uncooked and Bulgur, cooked.
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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 MagnesiumMagnesium | +475% |
| Contains more CalciumCalcium | +1700% |
| Contains more PotassiumPotassium | +527.9% |
| Contains more IronIron | +694.8% |
| Contains more CopperCopper | +980% |
| Contains more ZincZinc | +536.8% |
| Contains more PhosphorusPhosphorus | +972.5% |
| Contains more ManganeseManganese | +1417.2% |
| Contains more SeleniumSelenium | +633.3% |
| Contains less SodiumSodium | -58.3% |
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 | +700% |
| Contains more Vitamin B1Vitamin B1 | +584.2% |
| Contains more Vitamin B2Vitamin B2 | +864.3% |
| Contains more Vitamin B3Vitamin B3 | +236.3% |
| Contains more Vitamin B5Vitamin B5 | +173.8% |
| Contains more Vitamin B6Vitamin B6 | +480.7% |
| Contains more Vitamin KVitamin K | +280% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 9.24mg | 0.609mg | 375% |
| Iron | 7.63mg | 0.96mg | 83% |
| Copper | 0.81mg | 0.075mg | 82% |
| Phosphorus | 429mg | 40mg | 56% |
| Magnesium | 184mg | 32mg | 36% |
| Vitamin B6 | 0.482mg | 0.083mg | 31% |
| Zinc | 3.63mg | 0.57mg | 28% |
| Vitamin B1 | 0.39mg | 0.057mg | 28% |
| Protein | 13.3g | 3.08g | 20% |
| Vitamin B2 | 0.27mg | 0.028mg | 19% |
| Carbs | 73.13g | 18.58g | 18% |
| Calcium | 180mg | 10mg | 17% |
| Starch | 36.56g | 15% | |
| Vitamin B3 | 3.363mg | 1mg | 15% |
| Calories | 367kcal | 83kcal | 14% |
| Fiber | 8g | 4.5g | 14% |
| Vitamin B5 | 0.942mg | 0.344mg | 12% |
| Potassium | 427mg | 68mg | 11% |
| Selenium | 4.4µg | 0.6µg | 7% |
| Polyunsaturated fat | 1.071g | 0.098g | 6% |
| Folate | 18µg | 5% | |
| Fats | 2.38g | 0.24g | 3% |
| Saturated fat | 0.449g | 0.042g | 2% |
| Vitamin K | 1.9µg | 0.5µg | 1% |
| Choline | 13.1mg | 6.9mg | 1% |
| Monounsaturated fat | 0.589g | 0.031g | 1% |
| Fructose | 0.47g | 1% | |
| Protein per 100 calories | 3.6g | 3.7g | N/A |
| Calories per 10 g protein | 276kcal | 269kcal | N/A |
| Weight per 100 calories | 27g | 120g | N/A |
| Unsaturated / Saturated Fat ratio | 3.7 | 3.1 | N/A |
| Net carbs | 65.13g | 14.08g | N/A |
| Sugar | 1.84g | 0.1g | N/A |
| Sodium | 12mg | 5mg | 0% |
| Vitamin E | 0.08mg | 0.01mg | 0% |
| Tryptophan | 0.139mg | 0.048mg | 0% |
| Threonine | 0.51mg | 0.089mg | 0% |
| Isoleucine | 0.501mg | 0.114mg | 0% |
| Leucine | 1.068mg | 0.208mg | 0% |
| Lysine | 0.376mg | 0.085mg | 0% |
| Methionine | 0.428mg | 0.048mg | 0% |
| Phenylalanine | 0.698mg | 0.145mg | 0% |
| Valine | 0.686mg | 0.139mg | 0% |
| Histidine | 0.301mg | 0.071mg | 0% |
| Omega-3 - ALA | 0.135g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +331.8% |
| Contains more FatsFats | +891.7% |
| Contains more CarbsCarbs | +293.6% |
| Contains more OtherOther | +597.1% |
| Contains more WaterWater | +781.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +1800% |
| Contains more Poly. FatPolyunsaturated fat | +992.9% |
| Contains less Sat. FatSaturated fat | -90.6% |