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  6. Teff vs. Corn grain

Teff vs. Corn grain — In-Depth Nutrition Comparison

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What are the main differences between teff and corn grain?

  • Teff is richer in manganese, iron, copper, phosphorus, calcium, magnesium, zinc, and vitamin B5, yet corn grain is richer in selenium and vitamin B6.
  • Teff's daily need coverage for manganese is 381% higher.
  • Teff has 26 times more calcium than corn grain. Teff has 180mg of calcium, while corn grain has 7mg.

We used Teff, uncooked and Corn grain, yellow types in this comparison.

Infographic

Teff vs Corn grain 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
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 91% 2.1% 25% 102% 105% 60% 90% 4.6% 63% 85%
Contains more MagnesiumMagnesium +44.9%
Contains more CalciumCalcium +2471.4%
Contains more PotassiumPotassium +48.8%
Contains more IronIron +181.5%
Contains more CopperCopper +158%
Contains more ZincZinc +64.3%
Contains more PhosphorusPhosphorus +104.3%
Contains less SodiumSodium -65.7%
Contains more ManganeseManganese +1805.2%
Contains more SeleniumSelenium +252.3%

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.
Teff
Teff
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 1.6% 98% 62% 63% 57% 111% 0% 4.8% 0%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 3.7% 9.8% 96% 46% 68% 25% 144% 0% 0.75% 14%
Contains more Vitamin B2Vitamin B2 +34.3%
Contains more Vitamin B5Vitamin B5 +122.2%
Contains more Vitamin KVitamin K +533.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +512.5%
Contains more Vitamin B6Vitamin B6 +29%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.385mg
~equal in Vitamin B3 ~3.627mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Teff Corn grain DV% diff.
Manganese 9.24mg 0.485mg 381%
Iron 7.63mg 2.71mg 62%
Copper 0.81mg 0.314mg 55%
Phosphorus 429mg 210mg 31%
Selenium 4.4µg 15.5µg 20%
Calcium 180mg 7mg 17%
Starch 36.56g 15%
Magnesium 184mg 127mg 14%
Zinc 3.63mg 2.21mg 13%
Vitamin B6 0.482mg 0.622mg 11%
Vitamin B5 0.942mg 0.424mg 10%
Protein 13.3g 9.42g 8%
Polyunsaturated fat 1.071g 2.163g 7%
Vitamin B2 0.27mg 0.201mg 5%
Folate 19µg 5%
Fats 2.38g 4.74g 4%
Potassium 427mg 287mg 4%
Fiber 8g 7.3g 3%
Vitamin E 0.08mg 0.49mg 3%
Vitamin B3 3.363mg 3.627mg 2%
Choline 13.1mg 2%
Monounsaturated fat 0.589g 1.251g 2%
Sodium 12mg 35mg 1%
Vitamin A 0µg 11µg 1%
Vitamin K 1.9µg 0.3µg 1%
Saturated fat 0.449g 0.667g 1%
Fructose 0.47g 1%
Calories 367kcal 365kcal 0%
Protein per 100 calories 3.6g 2.6g N/A
Calories per 10 g protein 276kcal 387kcal N/A
Weight per 100 calories 27g 27g N/A
Unsaturated / Saturated Fat ratio 3.7 5.1 N/A
Net carbs 65.13g 66.96g N/A
Carbs 73.13g 74.26g 0%
Sugar 1.84g 0.64g N/A
Vitamin B1 0.39mg 0.385mg 0%
Tryptophan 0.139mg 0.067mg 0%
Threonine 0.51mg 0.354mg 0%
Isoleucine 0.501mg 0.337mg 0%
Leucine 1.068mg 1.155mg 0%
Lysine 0.376mg 0.265mg 0%
Methionine 0.428mg 0.197mg 0%
Phenylalanine 0.698mg 0.463mg 0%
Valine 0.686mg 0.477mg 0%
Histidine 0.301mg 0.287mg 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
9% 5% 74% 10%
Protein: 9.42 g
Fats: 4.74 g
Carbs: 74.26 g
Water: 10.37 g
Other: 1.21 g
Contains more ProteinProtein +41.2%
Contains more OtherOther +95.9%
Contains more FatsFats +99.2%
Contains more WaterWater +17.6%
~equal in Carbs ~74.26g

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
16% 31% 53%
Saturated fat: Sat. Fat 0.667 g
Monounsaturated fat: Mono. Fat 1.251 g
Polyunsaturated fat: Poly. Fat 2.163 g
Contains less Sat. FatSaturated fat -32.7%
Contains more Mono. FatMonounsaturated fat +112.4%
Contains more Poly. FatPolyunsaturated fat +102%

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. Corn grain - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170288/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.