Teff vs. Bran raw — In-Depth Nutrition Comparison
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A recap on differences between teff and bran raw
- Teff has more manganese, copper, iron, vitamin B6, vitamin B3, and calcium; however, bran raw is higher in selenium, vitamin B1, phosphorus, and fiber.
- Teff covers your daily manganese needs 157% more than bran raw.
- Bran raw contains 4 times less vitamin B3 than teff. Teff contains 3.363mg of vitamin B3, while bran raw contains 0.934mg.
Food varieties used in this article are Teff, uncooked and Oat bran, raw.
Infographic
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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.
| Contains more CalciumCalcium | +210.3% |
| Contains more IronIron | +41% |
| Contains more CopperCopper | +101% |
| Contains more ZincZinc | +16.7% |
| Contains more ManganeseManganese | +64.1% |
| Contains more MagnesiumMagnesium | +27.7% |
| Contains more PotassiumPotassium | +32.6% |
| Contains more PhosphorusPhosphorus | +71.1% |
| Contains less SodiumSodium | -66.7% |
| Contains more SeleniumSelenium | +927.3% |
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.
| Contains more Vitamin B2Vitamin B2 | +22.7% |
| Contains more Vitamin B3Vitamin B3 | +260.1% |
| Contains more Vitamin B6Vitamin B6 | +192.1% |
| Contains more Vitamin EVitamin E | +1162.5% |
| Contains more Vitamin B1Vitamin B1 | +200% |
| Contains more Vitamin B5Vitamin B5 | +58.6% |
| Contains more Vitamin KVitamin K | +68.4% |
| Contains more CholineCholine | +145.8% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +34.7% |
| Contains more ProteinProtein | +30.1% |
| Contains more FatsFats | +195.4% |
| Contains more OtherOther | +22.4% |
~equal in
Carbs
~66.22g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -66.2% |
| Contains more Mono. FatMonounsaturated fat | +303.4% |
| Contains more Poly. FatPolyunsaturated fat | +158.3% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Sugar |
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| Lower in Sodium |
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| Rich in vitamins |
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| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 9.24mg | 5.63mg | 157% |
| Selenium | 4.4µg | 45.2µg | 74% |
| Vitamin B1 | 0.39mg | 1.17mg | 65% |
| Copper | 0.81mg | 0.403mg | 45% |
| Phosphorus | 429mg | 734mg | 44% |
| Fiber | 8g | 15.4g | 30% |
| Iron | 7.63mg | 5.41mg | 28% |
| Vitamin B6 | 0.482mg | 0.165mg | 24% |
| Starch | 36.56g | 15% | |
| Vitamin B3 | 3.363mg | 0.934mg | 15% |
| Folate | 52µg | 13% | |
| Calcium | 180mg | 58mg | 12% |
| Magnesium | 184mg | 235mg | 12% |
| Vitamin B5 | 0.942mg | 1.494mg | 11% |
| Polyunsaturated fat | 1.071g | 2.766g | 11% |
| Protein | 13.3g | 17.3g | 8% |
| Fats | 2.38g | 7.03g | 7% |
| Vitamin E | 0.08mg | 1.01mg | 6% |
| Calories | 367kcal | 246kcal | 6% |
| Zinc | 3.63mg | 3.11mg | 5% |
| Saturated fat | 0.449g | 1.328g | 4% |
| Monounsaturated fat | 0.589g | 2.376g | 4% |
| Vitamin B2 | 0.27mg | 0.22mg | 4% |
| Potassium | 427mg | 566mg | 4% |
| Choline | 13.1mg | 32.2mg | 3% |
| Carbs | 73.13g | 66.22g | 2% |
| Fructose | 0.47g | 1% | |
| Vitamin K | 1.9µg | 3.2µg | 1% |
| Net carbs | 65.13g | 50.82g | N/A |
| Sugar | 1.84g | 1.45g | N/A |
| Sodium | 12mg | 4mg | 0% |
| Tryptophan | 0.139mg | 0.335mg | 0% |
| Threonine | 0.51mg | 0.502mg | 0% |
| Isoleucine | 0.501mg | 0.668mg | 0% |
| Leucine | 1.068mg | 1.374mg | 0% |
| Lysine | 0.376mg | 0.76mg | 0% |
| Methionine | 0.428mg | 0.335mg | 0% |
| Phenylalanine | 0.698mg | 0.908mg | 0% |
| Valine | 0.686mg | 0.964mg | 0% |
| Histidine | 0.301mg | 0.41mg | 0% |
| Omega-3 - ALA | 0.135g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
44%
Minerals Daily Need Coverage Score
229%
195%
Comparison summary
Which food is lower in Cholesterol?
Teff is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated fat?
Teff is lower in Saturated fat (difference - 0.879g)
Which food is lower in glycemic index?
Teff is lower in glycemic index (difference - 56)
Which food is lower in Sugar?
Bran raw is lower in Sugar (difference - 0.39g)
Which food contains less Sodium?
Bran raw contains less Sodium (difference - 8mg)
Which food is richer in vitamins?
Bran raw is relatively richer in vitamins
Which food is cheaper?
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The foods are relatively equal in price ($)
Which food is richer in minerals?
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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.