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  6. Teff vs. Millet flour

Teff vs. Millet flour — In-Depth Nutrition Comparison

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How are Teff and Millet flour different?

  • Teff is higher in Manganese, Iron, Copper, Phosphorus, Fiber, Calcium, Magnesium, and Vitamin B2, however, Millet flour is richer in Selenium, and Vitamin B3.
  • Daily need coverage for Manganese from Teff is 358% higher.
  • Teff contains 13 times more Calcium than Millet flour. While Teff contains 180mg of Calcium, Millet flour contains only 14mg.

Teff, uncooked and Millet flour are the varieties used in this article.

Infographic

Teff vs Millet flour 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
Teff
8
:
2
Millet flour
Millet flour
Contains more Calcium +1185.7%
Contains more Iron +93.7%
Contains more Magnesium +54.6%
Contains more Phosphorus +50.5%
Contains more Potassium +90.6%
Contains more Zinc +38%
Contains more Copper +51.4%
Contains more Manganese +822.2%
Contains less Sodium -66.7%
Contains more Selenium +643.2%
Teff
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 54% 287% 132% 184% 38% 2% 99% 270% 1206% 24%
Millet flour
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 148% 85% 123% 20% 1% 72% 179% 131% 179%
Contains more Calcium +1185.7%
Contains more Iron +93.7%
Contains more Magnesium +54.6%
Contains more Phosphorus +50.5%
Contains more Potassium +90.6%
Contains more Zinc +38%
Contains more Copper +51.4%
Contains more Manganese +822.2%
Contains less Sodium -66.7%
Contains more Selenium +643.2%

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.
Teff
Teff
4
:
6
Millet flour
Millet flour
Contains more Vitamin B2 +269.9%
Contains more Vitamin B6 +29.6%
Contains more Vitamin K +137.5%
Contains more Vitamin E +37.5%
Contains more Vitamin B3 +79%
Contains more Vitamin B5 +34.5%
Equal in Vitamin B1 - 0.413
Teff
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 0% 98% 63% 64% 57% 112% 0% 0% 5%
Millet flour
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 0% 104% 17% 113% 77% 86% 32% 0% 2%
Contains more Vitamin B2 +269.9%
Contains more Vitamin B6 +29.6%
Contains more Vitamin K +137.5%
Contains more Vitamin E +37.5%
Contains more Vitamin B3 +79%
Contains more Vitamin B5 +34.5%
Equal in Vitamin B1 - 0.413

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Teff
Teff
3
:
2
Millet flour
Millet flour
Contains more Protein +23.7%
Contains more Other +95.9%
Contains more Fats +78.6%
Equal in Carbs - 75.12
Equal in Water - 8.67
Teff
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
Millet flour
11% 4% 75% 9%
Protein: 10.75 g
Fats: 4.25 g
Carbs: 75.12 g
Water: 8.67 g
Other: 1.21 g
Contains more Protein +23.7%
Contains more Other +95.9%
Contains more Fats +78.6%
Equal in Carbs - 75.12
Equal in Water - 8.67

Fat Type Comparison

Fat type breakdown side-by-side comparison
Teff
Teff
1
:
2
Millet flour
Millet flour
Contains less Saturated Fat -16.2%
Contains more Monounsaturated Fat +56.9%
Contains more Polyunsaturated fat +144.4%
Teff
21% 28% 51%
Saturated Fat: 0.449 g
Monounsaturated Fat: 0.589 g
Polyunsaturated fat: 1.071 g
Millet flour
13% 23% 64%
Saturated Fat: 0.536 g
Monounsaturated Fat: 0.924 g
Polyunsaturated fat: 2.618 g
Contains less Saturated Fat -16.2%
Contains more Monounsaturated Fat +56.9%
Contains more Polyunsaturated fat +144.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Teff
Teff
2
:
3
Millet flour
Millet flour
Contains more Sucrose +106.7%
Contains more Fructose +∞%
Contains more Starch +91.1%
Contains more Glucose +72.6%
Contains more Maltose +1000%
Teff
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
Millet flour
98% 2%
Starch: 69.88 g
Sucrose: 0.3 g
Glucose: 1.26 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0.11 g
Galactose: 0 g
Contains more Sucrose +106.7%
Contains more Fructose +∞%
Contains more Starch +91.1%
Contains more Glucose +72.6%
Contains more Maltose +1000%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Teff Millet flour Opinion
Net carbs 65.13g 71.62g Millet flour
Protein 13.3g 10.75g Teff
Fats 2.38g 4.25g Millet flour
Carbs 73.13g 75.12g Millet flour
Calories 367kcal 382kcal Millet flour
Starch 36.56g 69.88g Millet flour
Fructose 0.47g 0g Teff
Sugar 1.84g 1.66g Millet flour
Fiber 8g 3.5g Teff
Calcium 180mg 14mg Teff
Iron 7.63mg 3.94mg Teff
Magnesium 184mg 119mg Teff
Phosphorus 429mg 285mg Teff
Potassium 427mg 224mg Teff
Sodium 12mg 4mg Millet flour
Zinc 3.63mg 2.63mg Teff
Copper 0.81mg 0.535mg Teff
Manganese 9.24mg 1.002mg Teff
Selenium 4.4µg 32.7µg Millet flour
Vitamin A 9IU Teff
Vitamin E 0.08mg 0.11mg Millet flour
Vitamin B1 0.39mg 0.413mg Millet flour
Vitamin B2 0.27mg 0.073mg Teff
Vitamin B3 3.363mg 6.02mg Millet flour
Vitamin B5 0.942mg 1.267mg Millet flour
Vitamin B6 0.482mg 0.372mg Teff
Folate 42µg Millet flour
Vitamin K 1.9µg 0.8µg Teff
Tryptophan 0.139mg 0.17mg Millet flour
Threonine 0.51mg 0.354mg Teff
Isoleucine 0.501mg 0.473mg Teff
Leucine 1.068mg 1.537mg Millet flour
Lysine 0.376mg 0.144mg Teff
Methionine 0.428mg 0.319mg Teff
Phenylalanine 0.698mg 0.675mg Teff
Valine 0.686mg 0.584mg Teff
Histidine 0.301mg 0.257mg Teff
Trans Fat 0.002g Teff
Saturated Fat 0.449g 0.536g Teff
Monounsaturated Fat 0.589g 0.924g Millet flour
Polyunsaturated fat 1.071g 2.618g Millet flour
Omega-6 - Eicosadienoic acid 0g 0.002g Millet flour
Omega-6 - Linoleic acid 2.549g Millet flour
Omega-3 - ALA 0.135g 0.044g Teff

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Teff Millet flour
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
33%
Teff
36%
Millet flour
Minerals Daily Need Coverage Score
229%
Teff
94%
Millet flour

Comparison summary

Which food is lower in Saturated Fat?
Teff
Teff is lower in Saturated Fat (difference - 0.087g)
Which food is lower in glycemic index?
Teff
Teff is lower in glycemic index (difference - 70)
Which food is richer in minerals?
Teff
Teff is relatively richer in minerals
Which food is lower in Sugar?
Millet flour
Millet flour is lower in Sugar (difference - 0.18g)
Which food contains less Sodium?
Millet flour
Millet flour contains less Sodium (difference - 8mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol ( mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Millet flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172023/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.