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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
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
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
6
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%
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 AVitamin A +∞%
Contains more Vitamin E Vitamin 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 D ~0µg
~equal in Vitamin B12 ~0µg

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

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Teff Groat Opinion
Calories 367kcal 343kcal Teff
Protein 13.3g 13.25g Teff
Fats 2.38g 3.4g Groat
Net carbs 65.13g 61.5g Teff
Carbs 73.13g 71.5g Teff
Magnesium 184mg 231mg Groat
Calcium 180mg 18mg Teff
Potassium 427mg 460mg Groat
Iron 7.63mg 2.2mg Teff
Sugar 1.84g Groat
Fiber 8g 10g Groat
Copper 0.81mg 1.1mg Groat
Zinc 3.63mg 2.4mg Teff
Starch 36.56g Teff
Phosphorus 429mg 347mg Teff
Sodium 12mg 1mg Groat
Vitamin A 9IU 0IU Teff
Vitamin E 0.08mg Teff
Manganese 9.24mg 1.3mg Teff
Selenium 4.4µg 8.3µg Groat
Vitamin B1 0.39mg 0.101mg Teff
Vitamin B2 0.27mg 0.425mg Groat
Vitamin B3 3.363mg 7.02mg Groat
Vitamin B5 0.942mg 1.233mg Groat
Vitamin B6 0.482mg 0.21mg Teff
Vitamin K 1.9µg Teff
Folate 30µg Groat
Choline 13.1mg Teff
Saturated Fat 0.449g 0.741g Teff
Monounsaturated Fat 0.589g 1.04g Groat
Polyunsaturated fat 1.071g 1.039g Teff
Tryptophan 0.139mg 0.192mg Groat
Threonine 0.51mg 0.506mg Teff
Isoleucine 0.501mg 0.498mg Teff
Leucine 1.068mg 0.832mg Teff
Lysine 0.376mg 0.672mg Groat
Methionine 0.428mg 0.172mg Teff
Phenylalanine 0.698mg 0.52mg Teff
Valine 0.686mg 0.678mg Teff
Histidine 0.301mg 0.309mg Groat
Fructose 0.47g Teff
Omega-3 - ALA 0.135g Teff

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Teff Groat
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
31%
Groat
Minerals Daily Need Coverage Score
229%
Teff
109%
Groat

Comparison summary

Which food is lower in Cholesterol?
Teff
Teff is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Teff
Teff is lower in Saturated Fat (difference - 0.292g)
Which food is lower in glycemic index?
Teff
Teff is lower in glycemic index (difference - 54)
Which food is cheaper?
Teff
Teff is cheaper (difference - $2.6)
Which food is lower in Sugar?
Groat
Groat is lower in Sugar (difference - 1.84g)
Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 11mg)
Which food is richer in minerals?
?
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.
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. 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.