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Teff vs. Cottage cheese — In-Depth Nutrition Comparison

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The main differences between teff and cottage cheese

  • Cottage cheese contains less manganese, iron, copper, magnesium, phosphorus, vitamin B6, fiber, vitamin B1, zinc, and vitamin B3 than teff.
  • Daily need coverage for manganese for teff is 402% higher.

Food types used in this article are Teff, uncooked and Cheese, cottage, creamed, large or small curd.

Infographic

Teff vs Cottage cheese 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
9
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 5.7% 25% 9.2% 2.6% 9.7% 11% 68% 47% 0.26% 53%
Contains more MagnesiumMagnesium +2200%
Contains more CalciumCalcium +116.9%
Contains more PotassiumPotassium +310.6%
Contains more IronIron +10800%
Contains more CopperCopper +2693.1%
Contains more ZincZinc +807.5%
Contains more PhosphorusPhosphorus +169.8%
Contains less SodiumSodium -96.7%
Contains more ManganeseManganese +461900%
Contains more SeleniumSelenium +120.5%

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
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% 12% 1.6% 1.5% 6.8% 38% 1.9% 33% 11% 54% 0% 9% 10%
Contains more Vitamin B1Vitamin B1 +1344.4%
Contains more Vitamin B2Vitamin B2 +65.6%
Contains more Vitamin B3Vitamin B3 +3297%
Contains more Vitamin B5Vitamin B5 +69.1%
Contains more Vitamin B6Vitamin B6 +947.8%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin AVitamin A +∞%
Contains more CholineCholine +40.5%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~0.08mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Teff
3
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
11% 4% 3% 80%
Protein: 11.12 g
Fats: 4.3 g
Carbs: 3.38 g
Water: 79.79 g
Other: 1.41 g
Contains more ProteinProtein +19.6%
Contains more CarbsCarbs +2063.6%
Contains more OtherOther +68.1%
Contains more FatsFats +80.7%
Contains more WaterWater +804.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Teff
2
21% 28% 51%
Saturated fat: Sat. Fat 0.449 g
Monounsaturated fat: Mono. Fat 0.589 g
Polyunsaturated fat: Poly. Fat 1.071 g
66% 30% 5%
Saturated fat: Sat. Fat 1.718 g
Monounsaturated fat: Mono. Fat 0.778 g
Polyunsaturated fat: Poly. Fat 0.123 g
Contains less Sat. FatSaturated fat -73.9%
Contains more Poly. FatPolyunsaturated fat +770.7%
Contains more Mono. FatMonounsaturated fat +32.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Teff
5
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
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 2.67 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
Contains more LactoseLactose +∞%
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Teff Cottage cheese DV% diff.
Manganese 9.24mg 0.002mg 402%
Iron 7.63mg 0.07mg 95%
Copper 0.81mg 0.029mg 87%
Magnesium 184mg 8mg 42%
Phosphorus 429mg 159mg 39%
Vitamin B6 0.482mg 0.046mg 34%
Fiber 8g 0g 32%
Vitamin B1 0.39mg 0.027mg 30%
Zinc 3.63mg 0.4mg 29%
Carbs 73.13g 3.38g 23%
Vitamin B3 3.363mg 0.099mg 20%
Vitamin B12 0.43µg 18%
Sodium 12mg 364mg 15%
Starch 36.56g 15%
Calories 367kcal 98kcal 13%
Selenium 4.4µg 9.7µg 10%
Calcium 180mg 83mg 10%
Potassium 427mg 104mg 10%
Vitamin B2 0.27mg 0.163mg 8%
Vitamin B5 0.942mg 0.557mg 8%
Cholesterol 17mg 6%
Polyunsaturated fat 1.071g 0.123g 6%
Saturated fat 0.449g 1.718g 6%
Protein 13.3g 11.12g 4%
Vitamin A 0µg 37µg 4%
Fats 2.38g 4.3g 3%
Folate 12µg 3%
Vitamin K 1.9µg 0µg 2%
Vitamin D 0.1µg 1%
Fructose 0.47g 0g 1%
Choline 13.1mg 18.4mg 1%
Net carbs 65.13g 3.38g N/A
Vitamin D 3IU 0%
Sugar 1.84g 2.67g N/A
Vitamin E 0.08mg 0.08mg 0%
Monounsaturated fat 0.589g 0.778g 0%
Tryptophan 0.139mg 0.147mg 0%
Threonine 0.51mg 0.5mg 0%
Isoleucine 0.501mg 0.591mg 0%
Leucine 1.068mg 1.116mg 0%
Lysine 0.376mg 0.934mg 0%
Methionine 0.428mg 0.269mg 0%
Phenylalanine 0.698mg 0.577mg 0%
Valine 0.686mg 0.748mg 0%
Histidine 0.301mg 0.326mg 0%
Omega-3 - ALA 0.135g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Teff Cottage cheese
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
31%
Teff
14%
Cottage cheese
Minerals Daily Need Coverage Score
229%
Teff
23%
Cottage cheese

Comparison summary

Which food is lower in Cholesterol?
Teff
Teff is lower in Cholesterol (difference - 17mg)
Which food is lower in Sugar?
Teff
Teff is lower in Sugar (difference - 0.83g)
Which food contains less Sodium?
Teff
Teff contains less Sodium (difference - 352mg)
Which food is lower in Saturated fat?
Teff
Teff is lower in Saturated fat (difference - 1.269g)
Which food is lower in glycemic index?
Teff
Teff is lower in glycemic index (difference - 10)
Which food is cheaper?
Teff
Teff is cheaper (difference - $2)
Which food is richer in minerals?
Teff
Teff is relatively richer in minerals
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. Cottage cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172179/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.