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  6. Teff vs. Dates

Teff vs. Dates — In-Depth Nutrition Comparison

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How are teff and dates different?

  • Teff has more manganese, iron, copper, phosphorus, magnesium, zinc, vitamin B1, vitamin B6, vitamin B2, and calcium than dates.
  • Daily need coverage for manganese for teff is 390% higher.
  • Teff contains 13 times more zinc than dates. While teff contains 3.63mg of zinc, dates contain only 0.29mg.

Teff, uncooked and Dates, deglet noor are the varieties used in this article.

Infographic

Teff vs Dates 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%
Dates
Dates
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 12% 58% 38% 69% 7.9% 27% 0.26% 34% 16%
Contains more MagnesiumMagnesium +327.9%
Contains more CalciumCalcium +361.5%
Contains more IronIron +648%
Contains more CopperCopper +293.2%
Contains more ZincZinc +1151.7%
Contains more PhosphorusPhosphorus +591.9%
Contains more ManganeseManganese +3426.7%
Contains more SeleniumSelenium +46.7%
Contains more PotassiumPotassium +53.6%
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
Teff
7
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%
Dates
Dates
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 1.3% 0% 1% 0% 13% 15% 24% 35% 38% 0% 6.8% 14% 3.4%
Contains more Vitamin EVitamin E +60%
Contains more Vitamin B1Vitamin B1 +650%
Contains more Vitamin B2Vitamin B2 +309.1%
Contains more Vitamin B3Vitamin B3 +164%
Contains more Vitamin B5Vitamin B5 +59.9%
Contains more Vitamin B6Vitamin B6 +192.1%
Contains more CholineCholine +107.9%
Contains more Vitamin KVitamin K +42.1%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Teff Dates DV% diff.
Manganese 9.24mg 0.262mg 390%
Iron 7.63mg 1.02mg 83%
Copper 0.81mg 0.206mg 67%
Phosphorus 429mg 62mg 52%
Magnesium 184mg 43mg 34%
Zinc 3.63mg 0.29mg 30%
Vitamin B1 0.39mg 0.052mg 28%
Fructose 0.47g 19.56g 24%
Vitamin B6 0.482mg 0.165mg 24%
Protein 13.3g 2.45g 22%
Vitamin B2 0.27mg 0.066mg 16%
Starch 36.56g 15%
Calcium 180mg 39mg 14%
Vitamin B3 3.363mg 1.274mg 13%
Potassium 427mg 656mg 7%
Vitamin B5 0.942mg 0.589mg 7%
Polyunsaturated fat 1.071g 0.019g 7%
Folate 19µg 5%
Calories 367kcal 282kcal 4%
Selenium 4.4µg 3µg 3%
Fats 2.38g 0.39g 3%
Saturated fat 0.449g 0.032g 2%
Choline 13.1mg 6.3mg 1%
Monounsaturated fat 0.589g 0.036g 1%
Carbs 73.13g 75.03g 1%
Vitamin K 1.9µg 2.7µg 1%
Vitamin C 0.4mg 0%
Net carbs 65.13g 67.03g N/A
Sugar 1.84g 63.35g N/A
Fiber 8g 8g 0%
Sodium 12mg 2mg 0%
Vitamin E 0.08mg 0.05mg 0%
Tryptophan 0.139mg 0.012mg 0%
Threonine 0.51mg 0.043mg 0%
Isoleucine 0.501mg 0.049mg 0%
Leucine 1.068mg 0.084mg 0%
Lysine 0.376mg 0.066mg 0%
Methionine 0.428mg 0.022mg 0%
Phenylalanine 0.698mg 0.05mg 0%
Valine 0.686mg 0.071mg 0%
Histidine 0.301mg 0.032mg 0%
Omega-3 - ALA 0.135g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Teff
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
Dates
Dates
2
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
Contains more ProteinProtein +442.9%
Contains more FatsFats +510.3%
Contains more OtherOther +48.1%
Contains more WaterWater +132.8%
~equal in Carbs ~75.03g

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
Dates
Dates
1
37% 41% 22%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.019 g
Contains more Mono. FatMonounsaturated fat +1536.1%
Contains more Poly. FatPolyunsaturated fat +5536.8%
Contains less Sat. FatSaturated fat -92.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Teff
Teff
1
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
Dates
Dates
4
38% 31% 31%
Starch: 0 g
Sucrose: 23.84 g
Glucose: 19.87 g
Fructose: 19.56 g
Lactose: 0 g
Maltose: 0.12 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +3745.2%
Contains more GlucoseGlucose +2621.9%
Contains more FructoseFructose +4061.7%
Contains more MaltoseMaltose +1100%
~equal in Lactose ~0g
~equal in Galactose ~0g

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. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/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.