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  6. Teff vs. Mustard

Teff vs. Mustard — In-Depth Nutrition Comparison

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How are Teff and Mustard different?

  • Teff is richer in Manganese, Copper, Iron, Phosphorus, Magnesium, Vitamin B6, Zinc, and Vitamin B1, while Mustard is higher in Selenium.
  • Teff covers your daily need of Manganese 383% more than Mustard.
  • Teff contains 11 times more Copper than Mustard. Teff contains 0.81mg of Copper, while Mustard contains 0.074mg.
  • Teff is lower in Sodium.

Teff, uncooked and Mustard, prepared, yellow types were used in this article.

Infographic

Teff vs Mustard 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
9
:
1
Mustard
Mustard
Contains more Calcium +185.7%
Contains more Iron +373.9%
Contains more Magnesium +283.3%
Contains more Phosphorus +297.2%
Contains more Potassium +180.9%
Contains less Sodium -98.9%
Contains more Zinc +467.2%
Contains more Copper +994.6%
Contains more Manganese +2089.6%
Contains more Selenium +661.4%
Teff
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 54% 287% 132% 184% 38% 2% 99% 270% 1206% 24%
Mustard
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 61% 35% 47% 14% 144% 18% 25% 56% 183%
Contains more Calcium +185.7%
Contains more Iron +373.9%
Contains more Magnesium +283.3%
Contains more Phosphorus +297.2%
Contains more Potassium +180.9%
Contains less Sodium -98.9%
Contains more Zinc +467.2%
Contains more Copper +994.6%
Contains more Manganese +2089.6%
Contains more Selenium +661.4%

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
6
:
6
Mustard
Mustard
Contains more Vitamin B1 +120.3%
Contains more Vitamin B2 +285.7%
Contains more Vitamin B3 +495.2%
Contains more Vitamin B5 +270.9%
Contains more Vitamin B6 +588.6%
Contains more Vitamin K +35.7%
Contains more Vitamin A +1111.1%
Contains more Vitamin E +350%
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%
Mustard
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 8% 0% 1% 45% 17% 11% 16% 17% 6% 0% 4%
Contains more Vitamin B1 +120.3%
Contains more Vitamin B2 +285.7%
Contains more Vitamin B3 +495.2%
Contains more Vitamin B5 +270.9%
Contains more Vitamin B6 +588.6%
Contains more Vitamin K +35.7%
Contains more Vitamin A +1111.1%
Contains more Vitamin E +350%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Teff
Teff
2
:
3
Mustard
Mustard
Contains more Protein +255.6%
Contains more Carbs +1154.4%
Contains more Fats +40.3%
Contains more Water +849.2%
Contains more Other +42.2%
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
Mustard
4% 3% 6% 84% 3%
Protein: 3.74 g
Fats: 3.34 g
Carbs: 5.83 g
Water: 83.72 g
Other: 3.37 g
Contains more Protein +255.6%
Contains more Carbs +1154.4%
Contains more Fats +40.3%
Contains more Water +849.2%
Contains more Other +42.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Teff
Teff
1
:
2
Mustard
Mustard
Contains more Polyunsaturated fat +38.4%
Contains less Saturated Fat -52.3%
Contains more Monounsaturated Fat +270.5%
Teff
21% 28% 51%
Saturated Fat: 0.449 g
Monounsaturated Fat: 0.589 g
Polyunsaturated fat: 1.071 g
Mustard
7% 69% 24%
Saturated Fat: 0.214 g
Monounsaturated Fat: 2.182 g
Polyunsaturated fat: 0.774 g
Contains more Polyunsaturated fat +38.4%
Contains less Saturated Fat -52.3%
Contains more Monounsaturated Fat +270.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Teff
Teff
5
:
0
Mustard
Mustard
Contains more Starch +5612.5%
Contains more Sucrose +195.2%
Contains more Glucose +55.3%
Contains more Fructose +104.3%
Contains more Maltose +∞%
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
Mustard
41% 14% 30% 15%
Starch: 0.64 g
Sucrose: 0.21 g
Glucose: 0.47 g
Fructose: 0.23 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +5612.5%
Contains more Sucrose +195.2%
Contains more Glucose +55.3%
Contains more Fructose +104.3%
Contains more Maltose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Teff Mustard Opinion
Net carbs 65.13g 1.83g Teff
Protein 13.3g 3.74g Teff
Fats 2.38g 3.34g Mustard
Carbs 73.13g 5.83g Teff
Calories 367kcal 60kcal Teff
Starch 36.56g 0.64g Teff
Fructose 0.47g 0.23g Teff
Sugar 1.84g 0.92g Mustard
Fiber 8g 4g Teff
Calcium 180mg 63mg Teff
Iron 7.63mg 1.61mg Teff
Magnesium 184mg 48mg Teff
Phosphorus 429mg 108mg Teff
Potassium 427mg 152mg Teff
Sodium 12mg 1104mg Teff
Zinc 3.63mg 0.64mg Teff
Copper 0.81mg 0.074mg Teff
Manganese 9.24mg 0.422mg Teff
Selenium 4.4µg 33.5µg Mustard
Vitamin A 9IU 109IU Mustard
Vitamin A RAE 0µg 5µg Mustard
Vitamin E 0.08mg 0.36mg Mustard
Vitamin C 0.3mg Mustard
Vitamin B1 0.39mg 0.177mg Teff
Vitamin B2 0.27mg 0.07mg Teff
Vitamin B3 3.363mg 0.565mg Teff
Vitamin B5 0.942mg 0.254mg Teff
Vitamin B6 0.482mg 0.07mg Teff
Folate 7µg Mustard
Vitamin K 1.9µg 1.4µg Teff
Tryptophan 0.139mg 0.009mg Teff
Threonine 0.51mg 0.167mg Teff
Isoleucine 0.501mg 0.146mg Teff
Leucine 1.068mg 0.292mg Teff
Lysine 0.376mg 0.264mg Teff
Methionine 0.428mg 0.076mg Teff
Phenylalanine 0.698mg 0.161mg Teff
Valine 0.686mg 0.189mg Teff
Histidine 0.301mg 0.119mg Teff
Trans Fat 0.009g Teff
Saturated Fat 0.449g 0.214g Mustard
Monounsaturated Fat 0.589g 2.182g Mustard
Polyunsaturated fat 1.071g 0.774g Teff
Omega-6 - Eicosadienoic acid 0g 0.01g Mustard
Omega-6 - Linoleic acid 0.358g Mustard
Omega-3 - ALA 0.135g 0.373g Mustard
Omega-3 - Eicosatrienoic acid 0.018g Mustard

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Teff Mustard
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
10%
Mustard
Minerals Daily Need Coverage Score
229%
Teff
60%
Mustard

Comparison summary

Which food contains less Sodium?
Teff
Teff contains less Sodium (difference - 1092mg)
Which food is lower in Cholesterol?
Teff
Teff is lower in Cholesterol (difference - 0mg)
Which food is lower in glycemic index?
Teff
Teff is lower in glycemic index (difference - 32)
Which food is cheaper?
Teff
Teff is cheaper (difference - $2.1)
Which food is richer in minerals?
Teff
Teff is relatively richer in minerals
Which food is lower in Sugar?
Mustard
Mustard is lower in Sugar (difference - 0.92g)
Which food is lower in Saturated Fat?
Mustard
Mustard is lower in Saturated Fat (difference - 0.235g)
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. Mustard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172234/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.