Teff vs. Graham cracker — In-Depth Nutrition Comparison
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A recap on differences between teff and graham cracker
- Graham cracker has less manganese, copper, iron, phosphorus, magnesium, vitamin B6, zinc, fiber, and vitamin B5.
- Teff covers your daily manganese needs 357% more than graham cracker.
- Graham cracker contains 5 times less copper than teff. Teff contains 0.81mg of copper, while graham cracker contains 0.17mg.
- Teff has less sodium.
Food varieties used in this article are Teff, uncooked and Cookies, graham crackers, plain or honey (includes cinnamon).
Infographic
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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.
| Contains more MagnesiumMagnesium | +360% |
| Contains more CalciumCalcium | +133.8% |
| Contains more PotassiumPotassium | +151.2% |
| Contains more IronIron | +101.9% |
| Contains more CopperCopper | +376.5% |
| Contains more ZincZinc | +278.1% |
| Contains more PhosphorusPhosphorus | +131.9% |
| Contains less SodiumSodium | -97.4% |
| Contains more ManganeseManganese | +806.8% |
| Contains more SeleniumSelenium | +43.2% |
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.
| Contains more Vitamin B1Vitamin B1 | +47.2% |
| Contains more Vitamin B5Vitamin B5 | +124.3% |
| Contains more Vitamin B6Vitamin B6 | +209% |
| Contains more CholineCholine | +122% |
| Contains more Vitamin EVitamin E | +1787.5% |
| Contains more Vitamin B2Vitamin B2 | +17.4% |
| Contains more Vitamin B3Vitamin B3 | +32% |
| Contains more Vitamin KVitamin K | +652.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 9.24mg | 1.019mg | 357% |
| Copper | 0.81mg | 0.17mg | 71% |
| Iron | 7.63mg | 3.78mg | 48% |
| Phosphorus | 429mg | 185mg | 35% |
| Magnesium | 184mg | 40mg | 34% |
| Polyunsaturated fat | 1.071g | 5.388g | 29% |
| Vitamin B6 | 0.482mg | 0.156mg | 25% |
| Zinc | 3.63mg | 0.96mg | 24% |
| Folate | 91µg | 23% | |
| Sodium | 12mg | 459mg | 19% |
| Fiber | 8g | 3.4g | 18% |
| Fats | 2.38g | 10.6g | 13% |
| Protein | 13.3g | 6.69g | 13% |
| Calcium | 180mg | 77mg | 10% |
| Vitamin K | 1.9µg | 14.3µg | 10% |
| Vitamin E | 0.08mg | 1.51mg | 10% |
| Vitamin B1 | 0.39mg | 0.265mg | 10% |
| Vitamin B5 | 0.942mg | 0.42mg | 10% |
| Potassium | 427mg | 170mg | 8% |
| Vitamin B3 | 3.363mg | 4.439mg | 7% |
| Saturated fat | 0.449g | 1.633g | 5% |
| Monounsaturated fat | 0.589g | 2.509g | 5% |
| Starch | 36.56g | 46.56g | 4% |
| Vitamin B2 | 0.27mg | 0.317mg | 4% |
| Calories | 367kcal | 430kcal | 3% |
| Selenium | 4.4µg | 6.3µg | 3% |
| Carbs | 73.13g | 77.66g | 2% |
| Fructose | 0.47g | 0.99g | 1% |
| Choline | 13.1mg | 5.9mg | 1% |
| Net carbs | 65.13g | 74.26g | N/A |
| Sugar | 1.84g | 24.85g | N/A |
| Trans fat | 0.055g | N/A | |
| Tryptophan | 0.139mg | 0% | |
| Threonine | 0.51mg | 0% | |
| Isoleucine | 0.501mg | 0% | |
| Leucine | 1.068mg | 0% | |
| Lysine | 0.376mg | 0% | |
| Methionine | 0.428mg | 0% | |
| Phenylalanine | 0.698mg | 0% | |
| Valine | 0.686mg | 0% | |
| Histidine | 0.301mg | 0% | |
| Omega-3 - ALA | 0.135g | 0.599g | N/A |
| Omega-6 - Gamma-linoleic acid | 0g | 0.024g | N/A |
| Omega-6 - Eicosadienoic acid | 0g | 0.004g | N/A |
| Omega-6 - Linoleic acid | 4.735g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
13.3 g
Fats:
2.38 g
Carbs:
73.13 g
Water:
8.82 g
Other:
2.37 g
Protein:
6.69 g
Fats:
10.6 g
Carbs:
77.66 g
Water:
3.39 g
Other:
1.66 g
| Contains more ProteinProtein | +98.8% |
| Contains more WaterWater | +160.2% |
| Contains more OtherOther | +42.8% |
| Contains more FatsFats | +345.4% |
~equal in
Carbs
~77.66g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.449 g
Monounsaturated fat:
Mono. Fat
0.589 g
Polyunsaturated fat:
Poly. Fat
1.071 g
Saturated fat:
Sat. Fat
1.633 g
Monounsaturated fat:
Mono. Fat
2.509 g
Polyunsaturated fat:
Poly. Fat
5.388 g
| Contains less Sat. FatSaturated fat | -72.5% |
| Contains more Mono. FatMonounsaturated fat | +326% |
| Contains more Poly. FatPolyunsaturated fat | +403.1% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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
Starch:
46.56 g
Sucrose:
22.82 g
Glucose:
1.04 g
Fructose:
0.99 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more MaltoseMaltose | +∞% |
| Contains more StarchStarch | +27.4% |
| Contains more SucroseSucrose | +3580.6% |
| Contains more GlucoseGlucose | +42.5% |
| Contains more FructoseFructose | +110.6% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g