Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Teff vs. Crackers — In-Depth Nutrition Comparison

Compare

Differences between teff and crackers

  • Teff has more manganese, copper, iron, magnesium, vitamin B6, zinc, and phosphorus, while crackers have more vitamin K.
  • Teff's daily need coverage for manganese is 380% higher.
  • Crackers contain 10 times less magnesium than teff. Teff contains 184mg of magnesium, while crackers contain 18mg.
  • The amount of saturated fat in teff is lower.

The food types used in this comparison are Teff, uncooked and Crackers, standard snack-type, regular.

Infographic

Teff vs Crackers 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 13% 36% 10% 151% 35% 13% 106% 95% 64% 37%
Contains more MagnesiumMagnesium +922.2%
Contains more CalciumCalcium +50%
Contains more PotassiumPotassium +261.9%
Contains more IronIron +89.3%
Contains more CopperCopper +678.8%
Contains more ZincZinc +640.8%
Contains more PhosphorusPhosphorus +73%
Contains less SodiumSodium -98.3%
Contains more ManganeseManganese +1781.9%
Contains more SeleniumSelenium +52.3%

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
3
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% 0% 61% 0% 104% 105% 82% 25% 15% 0% 173% 69% 5.2%
Contains more Vitamin B5Vitamin B5 +125.9%
Contains more Vitamin B6Vitamin B6 +665.1%
Contains more CholineCholine +36.5%
Contains more Vitamin EVitamin E +3687.5%
Contains more Vitamin B2Vitamin B2 +68.9%
Contains more Vitamin B3Vitamin B3 +29.4%
Contains more Vitamin KVitamin K +3547.4%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.416mg
~equal in Vitamin B12 ~0µg

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
7% 26% 61% 3% 2%
Protein: 6.64 g
Fats: 26.43 g
Carbs: 61.3 g
Water: 3.14 g
Other: 2.49 g
Contains more ProteinProtein +100.3%
Contains more CarbsCarbs +19.3%
Contains more WaterWater +180.9%
Contains more FatsFats +1010.5%
~equal in Other ~2.49g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
22% 26% 52%
Saturated fat: Sat. Fat 5.562 g
Monounsaturated fat: Mono. Fat 6.553 g
Polyunsaturated fat: Poly. Fat 13.137 g
Contains less Sat. FatSaturated fat -91.9%
Contains more Mono. FatMonounsaturated fat +1012.6%
Contains more Poly. FatPolyunsaturated fat +1126.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Teff
2
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
86% 12%
Starch: 49.69 g
Sucrose: 6.95 g
Glucose: 0.47 g
Fructose: 0.29 g
Lactose: 0 g
Maltose: 0.48 g
Galactose: 0 g
Contains more GlucoseGlucose +55.3%
Contains more FructoseFructose +62.1%
Contains more StarchStarch +35.9%
Contains more SucroseSucrose +1021%
Contains more MaltoseMaltose +4700%
~equal in Lactose ~0g
~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 Crackers
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 ok

All nutrients comparison - raw data values

Nutrient Teff Crackers DV% diff.
Manganese 9.24mg 0.491mg 380%
Polyunsaturated fat 1.071g 13.137g 80%
Copper 0.81mg 0.104mg 78%
Vitamin K 1.9µg 69.3µg 56%
Iron 7.63mg 4.03mg 45%
Magnesium 184mg 18mg 40%
Fats 2.38g 26.43g 37%
Vitamin B6 0.482mg 0.063mg 32%
Sodium 12mg 726mg 31%
Zinc 3.63mg 0.49mg 29%
Phosphorus 429mg 248mg 26%
Fiber 8g 2.3g 23%
Saturated fat 0.449g 5.562g 23%
Folate 92µg 23%
Vitamin E 0.08mg 3.03mg 20%
Monounsaturated fat 0.589g 6.553g 15%
Vitamin B2 0.27mg 0.456mg 14%
Protein 13.3g 6.64g 13%
Vitamin B5 0.942mg 0.417mg 11%
Potassium 427mg 118mg 9%
Calories 367kcal 510kcal 7%
Vitamin B3 3.363mg 4.352mg 6%
Calcium 180mg 120mg 6%
Starch 36.56g 49.69g 5%
Selenium 4.4µg 6.7µg 4%
Carbs 73.13g 61.3g 4%
Vitamin B1 0.39mg 0.416mg 2%
Choline 13.1mg 9.6mg 1%
Net carbs 65.13g 59g N/A
Sugar 1.84g 8.18g N/A
Trans fat 1.076g N/A
Tryptophan 0.139mg 0.084mg 0%
Threonine 0.51mg 0.193mg 0%
Isoleucine 0.501mg 0.246mg 0%
Leucine 1.068mg 0.471mg 0%
Lysine 0.376mg 0.103mg 0%
Methionine 0.428mg 0.112mg 0%
Phenylalanine 0.698mg 0.331mg 0%
Valine 0.686mg 0.294mg 0%
Histidine 0.301mg 0.145mg 0%
Fructose 0.47g 0.29g 0%
Omega-3 - ALA 0.135g 1.485g N/A
Omega-6 - Gamma-linoleic acid 0g 0.062g N/A
Omega-6 - Eicosadienoic acid 0g 0.009g N/A
Omega-6 - Linoleic acid 11.48g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Teff Crackers
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
49%
Crackers
Minerals Daily Need Coverage Score
229%
Teff
56%
Crackers

Comparison summary

Which food is lower in Cholesterol?
Teff
Teff is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Teff
Teff is lower in Sugar (difference - 6.34g)
Which food contains less Sodium?
Teff
Teff contains less Sodium (difference - 714mg)
Which food is lower in Saturated fat?
Teff
Teff is lower in Saturated fat (difference - 5.113g)
Which food is lower in glycemic index?
Teff
Teff is lower in glycemic index (difference - 63)
Which food is cheaper?
Teff
Teff is cheaper (difference - $2.4)
Which food is richer in minerals?
Teff
Teff is relatively richer in minerals
Which food is richer in vitamins?
Crackers
Crackers is relatively richer in vitamins

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. Crackers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174982/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.