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Teff vs. Egg white — In-Depth Nutrition Comparison

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What are the main differences between teff and egg whites?

  • Teff is richer in manganese, iron, copper, phosphorus, magnesium, vitamin B6, zinc, vitamin B1, and fiber, yet egg whites are richer in selenium.
  • Teff's daily need coverage for manganese is 401% higher.

We used Teff, uncooked and Egg, white, raw, fresh types in this comparison.

Infographic

Teff vs Egg white 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 7.9% 2.1% 14% 3% 7.7% 0.82% 6.4% 22% 1.4% 109%
Contains more MagnesiumMagnesium +1572.7%
Contains more CalciumCalcium +2471.4%
Contains more PotassiumPotassium +162%
Contains more IronIron +9437.5%
Contains more CopperCopper +3421.7%
Contains more ZincZinc +12000%
Contains more PhosphorusPhosphorus +2760%
Contains less SodiumSodium -92.8%
Contains more ManganeseManganese +83900%
Contains more SeleniumSelenium +354.5%

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
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%
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% 0% 0% 1% 101% 2% 11% 1.2% 11% 0% 3% 0.6%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +9650%
Contains more Vitamin B3Vitamin B3 +3102.9%
Contains more Vitamin B5Vitamin B5 +395.8%
Contains more Vitamin B6Vitamin B6 +9540%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +1090.9%
Contains more Vitamin B2Vitamin B2 +62.6%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~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
11% 88%
Protein: 10.9 g
Fats: 0.17 g
Carbs: 0.73 g
Water: 87.57 g
Other: 0.63 g
Contains more ProteinProtein +22%
Contains more FatsFats +1300%
Contains more CarbsCarbs +9917.8%
Contains more OtherOther +276.2%
Contains more WaterWater +892.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Teff
4
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
10% 49% 10% 10% 10% 10%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 0.34 g
Fructose: 0.07 g
Lactose: 0.07 g
Maltose: 0.07 g
Galactose: 0.07 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +785.7%
Contains more GlucoseGlucose +114.7%
Contains more FructoseFructose +571.4%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +600%
Contains more GalactoseGalactose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Teff Egg white
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Saturated fat ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Teff Egg white DV% diff.
Manganese 9.24mg 0.011mg 401%
Iron 7.63mg 0.08mg 94%
Copper 0.81mg 0.023mg 87%
Phosphorus 429mg 15mg 59%
Magnesium 184mg 11mg 41%
Vitamin B6 0.482mg 0.005mg 37%
Zinc 3.63mg 0.03mg 33%
Vitamin B1 0.39mg 0.004mg 32%
Fiber 8g 0g 32%
Selenium 4.4µg 20µg 28%
Carbs 73.13g 0.73g 24%
Vitamin B3 3.363mg 0.105mg 20%
Calcium 180mg 7mg 17%
Calories 367kcal 52kcal 16%
Vitamin B5 0.942mg 0.19mg 15%
Starch 36.56g 15%
Vitamin B2 0.27mg 0.439mg 13%
Potassium 427mg 163mg 8%
Polyunsaturated fat 1.071g 0g 7%
Sodium 12mg 166mg 7%
Protein 13.3g 10.9g 5%
Vitamin B12 0.09µg 4%
Fats 2.38g 0.17g 3%
Choline 13.1mg 1.1mg 2%
Saturated fat 0.449g 0g 2%
Vitamin K 1.9µg 0µg 2%
Fructose 0.47g 0.07g 1%
Monounsaturated fat 0.589g 0g 1%
Vitamin E 0.08mg 0mg 1%
Folate 4µg 1%
Net carbs 65.13g 0.73g N/A
Sugar 1.84g 0.71g N/A
Tryptophan 0.139mg 0.125mg 0%
Threonine 0.51mg 0.449mg 0%
Isoleucine 0.501mg 0.661mg 0%
Leucine 1.068mg 1.016mg 0%
Lysine 0.376mg 0.806mg 0%
Methionine 0.428mg 0.399mg 0%
Phenylalanine 0.698mg 0.686mg 0%
Valine 0.686mg 0.809mg 0%
Histidine 0.301mg 0.29mg 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 Egg white
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%
Egg white
Minerals Daily Need Coverage Score
229%
Teff
17%
Egg white

Comparison summary

Which food is lower in Cholesterol?
Teff
Teff is lower in Cholesterol (difference - 0mg)
Which food contains less Sodium?
Teff
Teff contains less Sodium (difference - 154mg)
Which food is lower in glycemic index?
Teff
Teff is lower in glycemic index (difference - 0)
Which food is cheaper?
Teff
Teff is cheaper (difference - $1)
Which food is richer in minerals?
Teff
Teff is relatively richer in minerals
Which food is lower in Sugar?
Egg white
Egg white is lower in Sugar (difference - 1.13g)
Which food is lower in Saturated fat?
Egg white
Egg white is lower in Saturated fat (difference - 0.449g)
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. Egg white - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172183/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.