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Teff vs. Hazelnut — In-Depth Nutrition Comparison

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Important differences between Teff and Hazelnut

  • Teff has more Manganese, Iron, Phosphorus, Vitamin B2, and Zinc, however, Hazelnut is richer in Copper, Vitamin E, Vitamin B1, and Vitamin K.
  • Teff's daily need coverage for Manganese is 133% more.
  • Teff contains 2 times more Vitamin B2 than Hazelnut. Teff contains 0.27mg of Vitamin B2, while Hazelnut contains 0.113mg.
  • Teff contains less Saturated Fat.

The food varieties used in the comparison are Teff, uncooked and Nuts, hazelnuts or filberts.

Infographic

Teff vs Hazelnut 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
7
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 116% 34% 60% 176% 575% 67% 124% 0% 805% 13%
Contains more MagnesiumMagnesium +12.9%
Contains more CalciumCalcium +57.9%
Contains more IronIron +62.3%
Contains more ZincZinc +48.2%
Contains more PhosphorusPhosphorus +47.9%
Contains more ManganeseManganese +49.6%
Contains more SeleniumSelenium +83.3%
Contains more PotassiumPotassium +59.3%
Contains more CopperCopper +113%
Contains less SodiumSodium -100%

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
2
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%
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 21% 1.2% 301% 0% 161% 26% 34% 55% 130% 0% 36% 85% 25%
Contains more Vitamin B2Vitamin B2 +138.9%
Contains more Vitamin B3Vitamin B3 +86.8%
Contains more Vitamin AVitamin A +122.2%
Contains more Vitamin EVitamin E +18687.5%
Contains more Vitamin B1Vitamin B1 +64.9%
Contains more Vitamin B6Vitamin B6 +16.8%
Contains more Vitamin KVitamin K +647.4%
Contains more CholineCholine +248.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.918mg
~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
15% 61% 17% 5% 2%
Protein: 14.95 g
Fats: 60.75 g
Carbs: 16.7 g
Water: 5.31 g
Other: 2.29 g
Contains more CarbsCarbs +337.9%
Contains more WaterWater +66.1%
Contains more ProteinProtein +12.4%
Contains more FatsFats +2452.5%
~equal in Other ~2.29g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Teff
1
21% 28% 51%
Saturated Fat: Sat. Fat 0.449 g
Monounsaturated Fat: Mono. Fat 0.589 g
Polyunsaturated fat: Poly. Fat 1.071 g
8% 79% 14%
Saturated Fat: Sat. Fat 4.464 g
Monounsaturated Fat: Mono. Fat 45.652 g
Polyunsaturated fat: Poly. Fat 7.92 g
Contains less Sat. FatSaturated Fat -89.9%
Contains more Mono. FatMonounsaturated Fat +7650.8%
Contains more Poly. FatPolyunsaturated fat +639.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Teff
4
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
10% 87%
Starch: 0.48 g
Sucrose: 4.2 g
Glucose: 0.07 g
Fructose: 0.07 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +7516.7%
Contains more GlucoseGlucose +942.9%
Contains more FructoseFructose +571.4%
Contains more MaltoseMaltose +∞%
Contains more SucroseSucrose +577.4%
~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 Hazelnut
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Teff Hazelnut Opinion
Calories 367kcal 628kcal Hazelnut
Protein 13.3g 14.95g Hazelnut
Fats 2.38g 60.75g Hazelnut
Vitamin C 6.3mg Hazelnut
Net carbs 65.13g 7g Teff
Carbs 73.13g 16.7g Teff
Magnesium 184mg 163mg Teff
Calcium 180mg 114mg Teff
Potassium 427mg 680mg Hazelnut
Iron 7.63mg 4.7mg Teff
Sugar 1.84g 4.34g Teff
Fiber 8g 9.7g Hazelnut
Copper 0.81mg 1.725mg Hazelnut
Zinc 3.63mg 2.45mg Teff
Starch 36.56g 0.48g Teff
Phosphorus 429mg 290mg Teff
Sodium 12mg 0mg Hazelnut
Vitamin A 9IU 20IU Hazelnut
Vitamin A 0µg 1µg Hazelnut
Vitamin E 0.08mg 15.03mg Hazelnut
Manganese 9.24mg 6.175mg Teff
Selenium 4.4µg 2.4µg Teff
Vitamin B1 0.39mg 0.643mg Hazelnut
Vitamin B2 0.27mg 0.113mg Teff
Vitamin B3 3.363mg 1.8mg Teff
Vitamin B5 0.942mg 0.918mg Teff
Vitamin B6 0.482mg 0.563mg Hazelnut
Vitamin K 1.9µg 14.2µg Hazelnut
Folate 113µg Hazelnut
Choline 13.1mg 45.6mg Hazelnut
Saturated Fat 0.449g 4.464g Teff
Monounsaturated Fat 0.589g 45.652g Hazelnut
Polyunsaturated fat 1.071g 7.92g Hazelnut
Tryptophan 0.139mg 0.193mg Hazelnut
Threonine 0.51mg 0.497mg Teff
Isoleucine 0.501mg 0.545mg Hazelnut
Leucine 1.068mg 1.063mg Teff
Lysine 0.376mg 0.42mg Hazelnut
Methionine 0.428mg 0.221mg Teff
Phenylalanine 0.698mg 0.663mg Teff
Valine 0.686mg 0.701mg Hazelnut
Histidine 0.301mg 0.432mg Hazelnut
Fructose 0.47g 0.07g Teff
Omega-3 - ALA 0.135g Teff

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Teff Hazelnut
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
67%
Hazelnut
Minerals Daily Need Coverage Score
229%
Teff
197%
Hazelnut

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 - 2.5g)
Which food is lower in Saturated Fat?
Teff
Teff is lower in Saturated Fat (difference - 4.015g)
Which food is lower in glycemic index?
Teff
Teff is lower in glycemic index (difference - 15)
Which food is cheaper?
Teff
Teff is cheaper (difference - $3.2)
Which food is richer in minerals?
Teff
Teff is relatively richer in minerals
Which food contains less Sodium?
Hazelnut
Hazelnut contains less Sodium (difference - 12mg)
Which food is richer in vitamins?
Hazelnut
Hazelnut is relatively richer in vitamins

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. Hazelnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170581/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.