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  6. Teff vs. Couscous

Teff vs. Couscous — In-Depth Nutrition Comparison

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Differences between teff and couscous

  • Teff has more manganese, iron, copper, phosphorus, magnesium, vitamin B6, zinc, vitamin B1, and fiber, while couscous has more selenium.
  • Teff's daily need coverage for manganese is 398% higher.
  • Couscous contains 23 times less magnesium than teff. Teff contains 184mg of magnesium, while couscous contains 8mg.

The food types used in this comparison are Teff, uncooked and Couscous, cooked.

Infographic

Teff vs Couscous 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
8
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% 2.4% 5.1% 14% 14% 7.1% 9.4% 0.65% 11% 150%
Contains more MagnesiumMagnesium +2200%
Contains more CalciumCalcium +2150%
Contains more PotassiumPotassium +636.2%
Contains more IronIron +1907.9%
Contains more CopperCopper +1875.6%
Contains more ZincZinc +1296.2%
Contains more PhosphorusPhosphorus +1850%
Contains more ManganeseManganese +10900%
Contains less SodiumSodium -58.3%
Contains more SeleniumSelenium +525%

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
6
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% 0% 2.6% 16% 6.2% 18% 22% 12% 0% 0.25% 11%
Contains more Vitamin B1Vitamin B1 +519%
Contains more Vitamin B2Vitamin B2 +900%
Contains more Vitamin B3Vitamin B3 +242.1%
Contains more Vitamin B5Vitamin B5 +153.9%
Contains more Vitamin B6Vitamin B6 +845.1%
Contains more Vitamin KVitamin K +1800%
Contains more Vitamin EVitamin E +62.5%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Teff Couscous DV% diff.
Manganese 9.24mg 0.084mg 398%
Iron 7.63mg 0.38mg 91%
Copper 0.81mg 0.041mg 85%
Phosphorus 429mg 22mg 58%
Magnesium 184mg 8mg 42%
Selenium 4.4µg 27.5µg 42%
Vitamin B6 0.482mg 0.051mg 33%
Zinc 3.63mg 0.26mg 31%
Vitamin B1 0.39mg 0.063mg 27%
Fiber 8g 1.4g 26%
Protein 13.3g 3.79g 19%
Vitamin B2 0.27mg 0.027mg 19%
Carbs 73.13g 23.22g 17%
Calcium 180mg 8mg 17%
Starch 36.56g 15%
Vitamin B3 3.363mg 0.983mg 15%
Calories 367kcal 112kcal 13%
Potassium 427mg 58mg 11%
Vitamin B5 0.942mg 0.371mg 11%
Polyunsaturated fat 1.071g 0.064g 7%
Folate 15µg 4%
Fats 2.38g 0.16g 3%
Vitamin K 1.9µg 0.1µg 2%
Choline 13.1mg 3.3mg 2%
Saturated fat 0.449g 0.029g 2%
Monounsaturated fat 0.589g 0.022g 1%
Fructose 0.47g 1%
Protein per 100 calories 3.6g 3.4g N/A
Calories per 10 g protein 276kcal 296kcal N/A
Weight per 100 calories 27g 89g N/A
Unsaturated / Saturated Fat ratio 3.7 3 N/A
Net carbs 65.13g 21.82g N/A
Sugar 1.84g 0.1g N/A
Sodium 12mg 5mg 0%
Vitamin E 0.08mg 0.13mg 0%
Tryptophan 0.139mg 0.049mg 0%
Threonine 0.51mg 0.1mg 0%
Isoleucine 0.501mg 0.147mg 0%
Leucine 1.068mg 0.259mg 0%
Lysine 0.376mg 0.073mg 0%
Methionine 0.428mg 0.059mg 0%
Phenylalanine 0.698mg 0.184mg 0%
Valine 0.686mg 0.162mg 0%
Histidine 0.301mg 0.077mg 0%
Omega-3 - ALA 0.135g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Teff
Teff
4
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
4% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 g
Contains more ProteinProtein +250.9%
Contains more FatsFats +1387.5%
Contains more CarbsCarbs +214.9%
Contains more OtherOther +811.5%
Contains more WaterWater +722.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Teff
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
25% 19% 56%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.022 g
Polyunsaturated fat: Poly. Fat 0.064 g
Contains more Mono. FatMonounsaturated fat +2577.3%
Contains more Poly. FatPolyunsaturated fat +1573.4%
Contains less Sat. FatSaturated fat -93.5%

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. Couscous - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169700/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.