Teff vs. Bulgur dry — In-Depth Nutrition Comparison
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The main differences between teff and bulgur dry
- Teff has more manganese, iron, copper, phosphorus, zinc, calcium, vitamin B1, and vitamin B2; however, bulgur dry has more fiber and vitamin B3.
- Daily need coverage for manganese for teff is 269% higher.
- Bulgur dry has 5 times less calcium than teff. Teff has 180mg of calcium, while bulgur dry has 35mg.
Food types used in this article are Teff, uncooked and Bulgur, dry.
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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 | +12.2% |
| Contains more CalciumCalcium | +414.3% |
| Contains more IronIron | +210.2% |
| Contains more CopperCopper | +141.8% |
| Contains more ZincZinc | +88.1% |
| Contains more PhosphorusPhosphorus | +43% |
| Contains less SodiumSodium | -29.4% |
| Contains more ManganeseManganese | +203.1% |
| Contains more SeleniumSelenium | +91.3% |
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 | +33.3% |
| Contains more Vitamin B1Vitamin B1 | +68.1% |
| Contains more Vitamin B2Vitamin B2 | +134.8% |
| Contains more Vitamin B6Vitamin B6 | +40.9% |
| Contains more Vitamin B3Vitamin B3 | +52.1% |
| Contains more Vitamin B5Vitamin B5 | +10.9% |
| Contains more CholineCholine | +114.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 9.24mg | 3.048mg | 269% |
| Iron | 7.63mg | 2.46mg | 65% |
| Copper | 0.81mg | 0.335mg | 53% |
| Fiber | 8g | 12.5g | 18% |
| Phosphorus | 429mg | 300mg | 18% |
| Starch | 36.56g | 15% | |
| Calcium | 180mg | 35mg | 15% |
| Zinc | 3.63mg | 1.93mg | 15% |
| Vitamin B1 | 0.39mg | 0.232mg | 13% |
| Vitamin B2 | 0.27mg | 0.115mg | 12% |
| Vitamin B6 | 0.482mg | 0.342mg | 11% |
| Vitamin B3 | 3.363mg | 5.114mg | 11% |
| Folate | 27µg | 7% | |
| Magnesium | 184mg | 164mg | 5% |
| Polyunsaturated fat | 1.071g | 0.541g | 4% |
| Selenium | 4.4µg | 2.3µg | 4% |
| Choline | 13.1mg | 28.1mg | 3% |
| Fats | 2.38g | 1.33g | 2% |
| Protein | 13.3g | 12.29g | 2% |
| Vitamin B5 | 0.942mg | 1.045mg | 2% |
| Saturated fat | 0.449g | 0.232g | 1% |
| Monounsaturated fat | 0.589g | 0.173g | 1% |
| Fructose | 0.47g | 1% | |
| Calories | 367kcal | 342kcal | 1% |
| Potassium | 427mg | 410mg | 1% |
| Carbs | 73.13g | 75.87g | 1% |
| Net carbs | 65.13g | 63.37g | N/A |
| Sugar | 1.84g | 0.41g | N/A |
| Sodium | 12mg | 17mg | 0% |
| Vitamin E | 0.08mg | 0.06mg | 0% |
| Vitamin K | 1.9µg | 1.9µg | 0% |
| Tryptophan | 0.139mg | 0.19mg | 0% |
| Threonine | 0.51mg | 0.354mg | 0% |
| Isoleucine | 0.501mg | 0.455mg | 0% |
| Leucine | 1.068mg | 0.83mg | 0% |
| Lysine | 0.376mg | 0.339mg | 0% |
| Methionine | 0.428mg | 0.19mg | 0% |
| Phenylalanine | 0.698mg | 0.58mg | 0% |
| Valine | 0.686mg | 0.554mg | 0% |
| Histidine | 0.301mg | 0.285mg | 0% |
| Omega-3 - ALA | 0.135g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
13.3 g
Fats:
2.38 g
Carbs:
73.13 g
Water:
8.82 g
Other:
2.37 g
Protein:
12.29 g
Fats:
1.33 g
Carbs:
75.87 g
Water:
9 g
Other:
1.51 g
| Contains more FatsFats | +78.9% |
| Contains more OtherOther | +57% |
~equal in
Protein
~12.29g
~equal in
Carbs
~75.87g
~equal in
Water
~9g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.449 g
Monounsaturated fat:
Mono. Fat
0.589 g
Polyunsaturated fat:
Poly. Fat
1.071 g
Saturated fat:
Sat. Fat
0.232 g
Monounsaturated fat:
Mono. Fat
0.173 g
Polyunsaturated fat:
Poly. Fat
0.541 g
| Contains more Mono. FatMonounsaturated fat | +240.5% |
| Contains more Poly. FatPolyunsaturated fat | +98% |
| Contains less Sat. FatSaturated fat | -48.3% |