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Teff vs. Molasses — In-Depth Nutrition Comparison

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What are the main differences between teff and molasses?

  • Teff is richer in manganese, phosphorus, iron, copper, fiber, zinc, vitamin B1, and vitamin B2, yet molasses are richer in potassium and selenium.
  • Teff's daily need coverage for manganese is 335% higher.

We used Teff, uncooked and Molasses types in this comparison.

Infographic

Teff vs Molasses 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
6
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 173% 62% 129% 177% 162% 7.9% 13% 4.8% 200% 97%
Contains more IronIron +61.7%
Contains more CopperCopper +66.3%
Contains more ZincZinc +1151.7%
Contains more PhosphorusPhosphorus +1283.9%
Contains less SodiumSodium -67.6%
Contains more ManganeseManganese +503.9%
Contains more MagnesiumMagnesium +31.5%
Contains more CalciumCalcium +13.9%
Contains more PotassiumPotassium +242.9%
Contains more SeleniumSelenium +304.5%

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
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% 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% 0% 0% 0% 10% 0.46% 17% 48% 155% 0% 0% 0% 7.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +851.2%
Contains more Vitamin B2Vitamin B2 +13400%
Contains more Vitamin B3Vitamin B3 +261.6%
Contains more Vitamin B5Vitamin B5 +17.2%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B6Vitamin B6 +39%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~0µg
~equal in Choline ~13.3mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Teff
2
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
75% 22% 3%
Protein: 0 g
Fats: 0.1 g
Carbs: 74.73 g
Water: 21.87 g
Other: 3.3 g
Contains more ProteinProtein +∞%
Contains more FatsFats +2280%
Contains more WaterWater +148%
Contains more OtherOther +39.2%
~equal in Carbs ~74.73g

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
18% 32% 50%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Mono. FatMonounsaturated fat +1740.6%
Contains more Poly. FatPolyunsaturated fat +2042%
Contains less Sat. FatSaturated fat -96%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Teff
2
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
54% 22% 24%
Starch: 0 g
Sucrose: 29.4 g
Glucose: 11.92 g
Fructose: 12.79 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more MaltoseMaltose +∞%
Contains more SucroseSucrose +4641.9%
Contains more GlucoseGlucose +1532.9%
Contains more FructoseFructose +2621.3%
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Teff Molasses DV% diff.
Manganese 9.24mg 1.53mg 335%
Phosphorus 429mg 31mg 57%
Iron 7.63mg 4.72mg 36%
Copper 0.81mg 0.487mg 36%
Fiber 8g 0g 32%
Potassium 427mg 1464mg 31%
Zinc 3.63mg 0.29mg 30%
Vitamin B1 0.39mg 0.041mg 29%
Protein 13.3g 0g 27%
Selenium 4.4µg 17.8µg 24%
Vitamin B2 0.27mg 0.002mg 21%
Vitamin B3 3.363mg 0.93mg 15%
Starch 36.56g 15%
Fructose 0.47g 12.79g 15%
Magnesium 184mg 242mg 14%
Vitamin B6 0.482mg 0.67mg 14%
Polyunsaturated fat 1.071g 0.05g 7%
Calories 367kcal 290kcal 4%
Fats 2.38g 0.1g 4%
Calcium 180mg 205mg 3%
Vitamin B5 0.942mg 0.804mg 3%
Vitamin K 1.9µg 0µg 2%
Saturated fat 0.449g 0.018g 2%
Vitamin E 0.08mg 0mg 1%
Carbs 73.13g 74.73g 1%
Monounsaturated fat 0.589g 0.032g 1%
Sodium 12mg 37mg 1%
Net carbs 65.13g 74.73g N/A
Sugar 1.84g 74.72g N/A
Choline 13.1mg 13.3mg 0%
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 N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Teff Molasses
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
18%
Molasses
Minerals Daily Need Coverage Score
229%
Teff
103%
Molasses

Comparison summary

Which food is lower in Cholesterol?
Teff
Teff is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Teff
Teff is lower in Sugar (difference - 72.88g)
Which food contains less Sodium?
Teff
Teff contains less Sodium (difference - 25mg)
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 - $2)
Which food is lower in Saturated fat?
Molasses
Molasses is lower in Saturated fat (difference - 0.431g)
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. Molasses - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168820/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.