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Teff vs. Cranberries — In-Depth Nutrition Comparison

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Significant differences between teff and cranberries

  • The amount of manganese, iron, copper, phosphorus, magnesium, vitamin B6, zinc, vitamin B1, vitamin B3, and vitamin B2 in teff is higher than in cranberries.
  • Teff covers your daily manganese needs 390% more than cranberries.
  • Cranberries have 40 times less zinc than teff. Teff has 3.63mg of zinc, while cranberries have 0.09mg.

Specific food types used in this comparison are Teff, uncooked and Cranberries, raw.

Infographic

Teff vs Cranberries 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 4.3% 2.4% 7.1% 8.6% 19% 2.5% 4.7% 0.26% 35% 0.55%
Contains more MagnesiumMagnesium +2966.7%
Contains more CalciumCalcium +2150%
Contains more PotassiumPotassium +433.8%
Contains more IronIron +3217.4%
Contains more CopperCopper +1346.4%
Contains more ZincZinc +3933.3%
Contains more PhosphorusPhosphorus +3800%
Contains more ManganeseManganese +3360.7%
Contains more SeleniumSelenium +4300%
Contains less SodiumSodium -83.3%

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
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 47% 1% 26% 0% 3% 4.6% 1.9% 18% 13% 0% 13% 0.75% 3%
Contains more Vitamin B1Vitamin B1 +3150%
Contains more Vitamin B2Vitamin B2 +1250%
Contains more Vitamin B3Vitamin B3 +3229.7%
Contains more Vitamin B5Vitamin B5 +219.3%
Contains more Vitamin B6Vitamin B6 +745.6%
Contains more CholineCholine +138.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1550%
Contains more Vitamin KVitamin K +163.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
12% 87%
Protein: 0.46 g
Fats: 0.13 g
Carbs: 11.97 g
Water: 87.32 g
Other: 0.12 g
Contains more ProteinProtein +2791.3%
Contains more FatsFats +1730.8%
Contains more CarbsCarbs +510.9%
Contains more OtherOther +1875%
Contains more WaterWater +890%

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
10% 22% 68%
Saturated fat: Sat. Fat 0.008 g
Monounsaturated fat: Mono. Fat 0.018 g
Polyunsaturated fat: Poly. Fat 0.055 g
Contains more Mono. FatMonounsaturated fat +3172.2%
Contains more Poly. FatPolyunsaturated fat +1847.3%
Contains less Sat. FatSaturated fat -98.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Teff
3
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
4% 81% 16%
Starch: 0 g
Sucrose: 0.16 g
Glucose: 3.44 g
Fructose: 0.67 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +287.5%
Contains more MaltoseMaltose +∞%
Contains more GlucoseGlucose +371.2%
Contains more FructoseFructose +42.6%
~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 Cranberries
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Teff Cranberries DV% diff.
Manganese 9.24mg 0.267mg 390%
Iron 7.63mg 0.23mg 93%
Copper 0.81mg 0.056mg 84%
Phosphorus 429mg 11mg 60%
Magnesium 184mg 6mg 42%
Vitamin B6 0.482mg 0.057mg 33%
Vitamin B1 0.39mg 0.012mg 32%
Zinc 3.63mg 0.09mg 32%
Protein 13.3g 0.46g 26%
Vitamin B3 3.363mg 0.101mg 20%
Carbs 73.13g 11.97g 20%
Vitamin B2 0.27mg 0.02mg 19%
Fiber 8g 3.6g 18%
Calcium 180mg 8mg 17%
Calories 367kcal 46kcal 16%
Vitamin C 14mg 16%
Starch 36.56g 0g 15%
Vitamin B5 0.942mg 0.295mg 13%
Potassium 427mg 80mg 10%
Vitamin E 0.08mg 1.32mg 8%
Selenium 4.4µg 0.1µg 8%
Polyunsaturated fat 1.071g 0.055g 7%
Vitamin K 1.9µg 5µg 3%
Fats 2.38g 0.13g 3%
Saturated fat 0.449g 0.008g 2%
Choline 13.1mg 5.5mg 1%
Monounsaturated fat 0.589g 0.018g 1%
Net carbs 65.13g 8.37g N/A
Sugar 1.84g 4.27g N/A
Sodium 12mg 2mg 0%
Vitamin A 0µg 3µg 0%
Folate 1µg 0%
Tryptophan 0.139mg 0.003mg 0%
Threonine 0.51mg 0.028mg 0%
Isoleucine 0.501mg 0.033mg 0%
Leucine 1.068mg 0.053mg 0%
Lysine 0.376mg 0.039mg 0%
Methionine 0.428mg 0.003mg 0%
Phenylalanine 0.698mg 0.036mg 0%
Valine 0.686mg 0.045mg 0%
Histidine 0.301mg 0.018mg 0%
Fructose 0.47g 0.67g 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 Cranberries
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
10%
Cranberries
Minerals Daily Need Coverage Score
229%
Teff
8%
Cranberries

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 - 2.43g)
Which food is lower in glycemic index?
Teff
Teff is lower in glycemic index (difference - 45)
Which food is richer in minerals?
Teff
Teff is relatively richer in minerals
Which food contains less Sodium?
Cranberries
Cranberries contains less Sodium (difference - 10mg)
Which food is lower in Saturated fat?
Cranberries
Cranberries is lower in Saturated fat (difference - 0.441g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Cranberries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171722/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.