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Teff vs. Groat — In-Depth Nutrition Comparison

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Significant differences between teff and groat

  • Teff has more manganese, iron, vitamin B1, vitamin B6, calcium, and phosphorus; however, groat is richer in copper, vitamin B3, vitamin B2, and magnesium.
  • Teff covers your daily manganese needs 345% more than groat.
  • Groat has 10 times less calcium than teff. Teff has 180mg of calcium, while groat has 18mg.

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

Infographic

Teff vs Groat 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.
Teff
5
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%
Groat
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 165% 5.4% 41% 83% 367% 65% 149% 0.13% 170% 45%
Contains more CalciumCalcium +900%
Contains more IronIron +246.8%
Contains more ZincZinc +51.3%
Contains more PhosphorusPhosphorus +23.6%
Contains more ManganeseManganese +610.8%
Contains more MagnesiumMagnesium +25.5%
Contains more CopperCopper +35.8%
Contains less SodiumSodium -91.7%
Contains more SeleniumSelenium +88.6%
~equal in Potassium ~460mg

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
5
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%
Groat
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% 0% 0% 25% 98% 132% 74% 48% 0% 0% 23% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +286.1%
Contains more Vitamin B6Vitamin B6 +129.5%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +57.4%
Contains more Vitamin B3Vitamin B3 +108.7%
Contains more Vitamin B5Vitamin B5 +30.9%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Teff Groat DV% diff.
Manganese 9.24mg 1.3mg 345%
Iron 7.63mg 2.2mg 68%
Copper 0.81mg 1.1mg 32%
Vitamin B1 0.39mg 0.101mg 24%
Vitamin B3 3.363mg 7.02mg 23%
Vitamin B6 0.482mg 0.21mg 21%
Calcium 180mg 18mg 16%
Starch 36.56g 15%
Phosphorus 429mg 347mg 12%
Vitamin B2 0.27mg 0.425mg 12%
Zinc 3.63mg 2.4mg 11%
Magnesium 184mg 231mg 11%
Fiber 8g 10g 8%
Folate 30µg 8%
Selenium 4.4µg 8.3µg 7%
Vitamin B5 0.942mg 1.233mg 6%
Choline 13.1mg 2%
Vitamin K 1.9µg 2%
Fats 2.38g 3.4g 2%
Monounsaturated fat 0.589g 1.04g 1%
Fructose 0.47g 1%
Saturated fat 0.449g 0.741g 1%
Calories 367kcal 343kcal 1%
Potassium 427mg 460mg 1%
Carbs 73.13g 71.5g 1%
Vitamin E 0.08mg 1%
Protein 13.3g 13.25g 0%
Net carbs 65.13g 61.5g N/A
Sugar 1.84g N/A
Sodium 12mg 1mg 0%
Polyunsaturated fat 1.071g 1.039g 0%
Tryptophan 0.139mg 0.192mg 0%
Threonine 0.51mg 0.506mg 0%
Isoleucine 0.501mg 0.498mg 0%
Leucine 1.068mg 0.832mg 0%
Lysine 0.376mg 0.672mg 0%
Methionine 0.428mg 0.172mg 0%
Phenylalanine 0.698mg 0.52mg 0%
Valine 0.686mg 0.678mg 0%
Histidine 0.301mg 0.309mg 0%
Omega-3 - ALA 0.135g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Groat
2
13% 3% 72% 10% 2%
Protein: 13.25 g
Fats: 3.4 g
Carbs: 71.5 g
Water: 9.75 g
Other: 2.1 g
Contains more OtherOther +12.9%
Contains more FatsFats +42.9%
Contains more WaterWater +10.5%
~equal in Protein ~13.25g
~equal in Carbs ~71.5g

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
Groat
1
26% 37% 37%
Saturated fat: Sat. Fat 0.741 g
Monounsaturated fat: Mono. Fat 1.04 g
Polyunsaturated fat: Poly. Fat 1.039 g
Contains less Sat. FatSaturated fat -39.4%
Contains more Mono. FatMonounsaturated fat +76.6%
~equal in Polyunsaturated fat ~1.039g

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. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/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.