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Teff vs. Salmon raw — In-Depth Nutrition Comparison

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How are Teff and Salmon raw different?

  • Teff is richer in Manganese, Iron, Copper, Magnesium, Phosphorus, Fiber, and Zinc, while Salmon raw is higher in Selenium, Vitamin B3, and Vitamin B6.
  • Teff covers your daily need of Manganese 401% more than Salmon raw.

Teff, uncooked and Fish, salmon, Atlantic, wild, raw types were used in this article.

Infographic

Teff vs Salmon raw 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
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 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
Contains more MagnesiumMagnesium +534.5%
Contains more CalciumCalcium +1400%
Contains more IronIron +853.8%
Contains more CopperCopper +224%
Contains more ZincZinc +467.2%
Contains more PhosphorusPhosphorus +114.5%
Contains less SodiumSodium -72.7%
Contains more ManganeseManganese +57650%
Contains more PotassiumPotassium +14.8%
Contains more SeleniumSelenium +729.5%

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
4
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% 0.54% 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% 2.4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +72.6%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +344.4%
Contains more Vitamin B2Vitamin B2 +40.7%
Contains more Vitamin B3Vitamin B3 +133.7%
Contains more Vitamin B5Vitamin B5 +76.6%
Contains more Vitamin B6Vitamin B6 +69.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Teff
1
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
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +49.2%
Contains more FatsFats +166.4%
Contains more WaterWater +676.6%
Contains more OtherOther +124.5%

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
17% 37% 45%
Saturated Fat: Sat. Fat 0.981 g
Monounsaturated Fat: Mono. Fat 2.103 g
Polyunsaturated fat: Poly. Fat 2.539 g
Contains less Sat. FatSaturated Fat -54.2%
Contains more Mono. FatMonounsaturated Fat +257%
Contains more Poly. FatPolyunsaturated fat +137.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Teff Salmon raw Opinion
Calories 367kcal 142kcal Teff
Protein 13.3g 19.84g Salmon raw
Fats 2.38g 6.34g Salmon raw
Net carbs 65.13g 0g Teff
Carbs 73.13g 0g Teff
Cholesterol 55mg Teff
Magnesium 184mg 29mg Teff
Calcium 180mg 12mg Teff
Potassium 427mg 490mg Salmon raw
Iron 7.63mg 0.8mg Teff
Sugar 1.84g Salmon raw
Fiber 8g 0g Teff
Copper 0.81mg 0.25mg Teff
Zinc 3.63mg 0.64mg Teff
Starch 36.56g Teff
Phosphorus 429mg 200mg Teff
Sodium 12mg 44mg Teff
Vitamin A 9IU 40IU Salmon raw
Vitamin A 0µg 12µg Salmon raw
Vitamin E 0.08mg Teff
Manganese 9.24mg 0.016mg Teff
Selenium 4.4µg 36.5µg Salmon raw
Vitamin B1 0.39mg 0.226mg Teff
Vitamin B2 0.27mg 0.38mg Salmon raw
Vitamin B3 3.363mg 7.86mg Salmon raw
Vitamin B5 0.942mg 1.664mg Salmon raw
Vitamin B6 0.482mg 0.818mg Salmon raw
Vitamin B12 3.18µg Salmon raw
Vitamin K 1.9µg Teff
Folate 25µg Salmon raw
Choline 13.1mg Teff
Saturated Fat 0.449g 0.981g Teff
Monounsaturated Fat 0.589g 2.103g Salmon raw
Polyunsaturated fat 1.071g 2.539g Salmon raw
Tryptophan 0.139mg 0.222mg Salmon raw
Threonine 0.51mg 0.87mg Salmon raw
Isoleucine 0.501mg 0.914mg Salmon raw
Leucine 1.068mg 1.613mg Salmon raw
Lysine 0.376mg 1.822mg Salmon raw
Methionine 0.428mg 0.587mg Salmon raw
Phenylalanine 0.698mg 0.775mg Salmon raw
Valine 0.686mg 1.022mg Salmon raw
Histidine 0.301mg 0.584mg Salmon raw
Fructose 0.47g Teff
Omega-3 - EPA 0.321g Salmon raw
Omega-3 - DHA 1.115g Salmon raw
Omega-3 - ALA 0.135g Teff
Omega-3 - DPA 0.287g Salmon raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Teff Salmon raw
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
77%
Salmon raw
Minerals Daily Need Coverage Score
229%
Teff
49%
Salmon raw

Comparison summary

Which food is lower in Cholesterol?
Teff
Teff is lower in Cholesterol (difference - 55mg)
Which food contains less Sodium?
Teff
Teff contains less Sodium (difference - 32mg)
Which food is lower in Saturated Fat?
Teff
Teff is lower in Saturated Fat (difference - 0.532g)
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 - $13)
Which food is richer in minerals?
Teff
Teff is relatively richer in minerals
Which food is lower in Sugar?
Salmon raw
Salmon raw is lower in Sugar (difference - 1.84g)
Which food is richer in vitamins?
Salmon raw
Salmon raw 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. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.