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Teff vs Cereal - In-Depth Nutrition Comparison

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Significant differences between Teff and Cereal

  • Teff has more Manganese, Copper, Phosphorus, and Magnesium, however Cereal is richer in Vitamin B1, Vitamin B6, Iron, Vitamin B2, Vitamin B3, and Vitamin A RAE.
  • Cereal covers your daily Vitamin B1 needs 492% more than Teff.
  • Cereal has 12 times less Manganese than Teff. Teff has 9.24mg of Manganese, while Cereal has 0.79mg.

Specific food types used in this comparison are Teff, uncooked and Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands).

Infographic

Teff vs Cereal 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Teff
Teff
6
:
2
Cereal
Cereal
Contains more Calcium +1700%
Contains more Magnesium +868.4%
Contains more Phosphorus +457.1%
Contains more Potassium +306.7%
Contains less Sodium -98.5%
Contains more Copper +491.2%
Contains more Iron +346.4%
Contains more Zinc +109.4%
Teff
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 54% 287% 132% 184% 38% 2% 99% 270%
Cereal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 1278% 14% 33% 10% 104% 208% 46%
Contains more Calcium +1700%
Contains more Magnesium +868.4%
Contains more Phosphorus +457.1%
Contains more Potassium +306.7%
Contains less Sodium -98.5%
Contains more Copper +491.2%
Contains more Iron +346.4%
Contains more Zinc +109.4%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Teff
Teff
2
:
6
Cereal
Cereal
Contains more Vitamin B5 +316.8%
Contains more Vitamin K +∞%
Contains more Vitamin A +30922.2%
Contains more Vitamin B1 +1512.3%
Contains more Vitamin B2 +1333.3%
Contains more Vitamin B3 +780.8%
Contains more Vitamin B6 +1141.9%
Equal in Vitamin E - 0.08
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%
Cereal
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 168% 2% 0% 129% 1572% 894% 556% 14% 1382% 0% 0% 0%
Contains more Vitamin B5 +316.8%
Contains more Vitamin K +∞%
Contains more Vitamin A +30922.2%
Contains more Vitamin B1 +1512.3%
Contains more Vitamin B2 +1333.3%
Contains more Vitamin B3 +780.8%
Contains more Vitamin B6 +1141.9%
Equal in Vitamin E - 0.08

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Teff
Teff
4
:
1
Cereal
Cereal
Contains more Protein +119.5%
Contains more Fats +120.4%
Contains more Water +133.3%
Contains more Carbs +18.8%
Equal in Other - 2.23
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
Cereal
6% 87% 4% 2%
Protein: 6.06 g
Fats: 1.08 g
Carbs: 86.85 g
Water: 3.78 g
Other: 2.23 g
Contains more Protein +119.5%
Contains more Fats +120.4%
Contains more Water +133.3%
Contains more Carbs +18.8%
Equal in Other - 2.23

Fat Type Comparison

Fat type breakdown side-by-side comparison
Teff
Teff
2
:
1
Cereal
Cereal
Contains more Monounsaturated Fat +188.7%
Contains more Polyunsaturated fat +202.5%
Contains less Saturated Fat -42.1%
Teff
21% 28% 51%
Saturated Fat: 0.449 g
Monounsaturated Fat: 0.589 g
Polyunsaturated fat: 1.071 g
Cereal
32% 25% 43%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.204 g
Polyunsaturated fat: 0.354 g
Contains more Monounsaturated Fat +188.7%
Contains more Polyunsaturated fat +202.5%
Contains less Saturated Fat -42.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Teff
Teff
3
:
2
Cereal
Cereal
Contains more Starch +∞%
Contains more Glucose +170.4%
Contains more Fructose +80.8%
Contains more Sucrose +1471%
Contains more Maltose +800%
Teff
95% 2%
Starch: 36.56 g
Sucrose: 0.62 g
Glucose: 0.73 g
Fructose: 0.47 g
Lactose: 0 g
Maltose: 0.01 g
Galactose: 0 g
Cereal
94% 3% 3%
Starch: 0 g
Sucrose: 9.74 g
Glucose: 0.27 g
Fructose: 0.26 g
Lactose: 0 g
Maltose: 0.09 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Glucose +170.4%
Contains more Fructose +80.8%
Contains more Sucrose +1471%
Contains more Maltose +800%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Teff Cereal
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Teff Cereal Opinion
Net carbs 65.13g 85.45g Cereal
Protein 13.3g 6.06g Teff
Fats 2.38g 1.08g Teff
Carbs 73.13g 86.85g Cereal
Calories 367kcal 378kcal Cereal
Starch 36.56g Teff
Fructose 0.47g 0.26g Teff
Sugar 1.84g 10.35g Teff
Fiber 8g 1.4g Teff
Calcium 180mg 10mg Teff
Iron 7.63mg 34.06mg Cereal
Magnesium 184mg 19mg Teff
Phosphorus 429mg 77mg Teff
Potassium 427mg 105mg Teff
Sodium 12mg 795mg Teff
Zinc 3.63mg 7.6mg Cereal
Copper 0.81mg 0.137mg Teff
Vitamin A 9IU 2792IU Cereal
Vitamin A RAE 0µg 814µg Cereal
Vitamin E 0.08mg 0.08mg
Vitamin C 38.5mg Cereal
Vitamin B1 0.39mg 6.288mg Cereal
Vitamin B2 0.27mg 3.87mg Cereal
Vitamin B3 3.363mg 29.62mg Cereal
Vitamin B5 0.942mg 0.226mg Teff
Vitamin B6 0.482mg 5.986mg Cereal
Vitamin K 1.9µg 0µg Teff
Tryptophan 0.139mg 0.066mg Teff
Threonine 0.51mg 0.241mg Teff
Isoleucine 0.501mg 0.26mg Teff
Leucine 1.068mg 0.767mg Teff
Lysine 0.376mg 0.113mg Teff
Methionine 0.428mg 0.13mg Teff
Phenylalanine 0.698mg 0.365mg Teff
Valine 0.686mg 0.344mg Teff
Histidine 0.301mg 0.162mg Teff
Saturated Fat 0.449g 0.26g Cereal
Monounsaturated Fat 0.589g 0.204g Teff
Polyunsaturated fat 1.071g 0.354g Teff
Omega-3 - ALA 0.135g Teff

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Teff Cereal
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 show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
33%
Teff
393%
Cereal
Minerals Daily Need Coverage Score
133%
Teff
212%
Cereal

Comparison summary

Which food is lower in Sugar?
Teff
Teff is lower in Sugar (difference - 8.51g)
Which food contains less Sodium?
Teff
Teff contains less Sodium (difference - 783mg)
Which food is lower in glycemic index?
Teff
Teff is lower in glycemic index (difference - 69)
Which food is lower in Saturated Fat?
Cereal
Cereal is lower in Saturated Fat (difference - 0.189g)
Which food is richer in vitamins?
Cereal
Cereal is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol ( mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Teff - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169747/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.