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  6. Teff vs. Bran raw

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

Teff vs Bran raw 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
5
:
5
Bran raw
Bran raw
Contains more Calcium +210.3%
Contains more Iron +41%
Contains more Zinc +16.7%
Contains more Copper +101%
Contains more Manganese +64.1%
Contains more Magnesium +27.7%
Contains more Phosphorus +71.1%
Contains more Potassium +32.6%
Contains less Sodium -66.7%
Contains more Selenium +927.3%
Teff
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 54% 287% 132% 184% 38% 2% 99% 270% 1206% 24%
Bran raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 203% 168% 315% 50% 1% 85% 135% 735% 247%
Contains more Calcium +210.3%
Contains more Iron +41%
Contains more Zinc +16.7%
Contains more Copper +101%
Contains more Manganese +64.1%
Contains more Magnesium +27.7%
Contains more Phosphorus +71.1%
Contains more Potassium +32.6%
Contains less Sodium -66.7%
Contains more Selenium +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.
Teff
Teff
4
:
8
Bran raw
Bran raw
Contains more Vitamin A +∞%
Contains more Vitamin B2 +22.7%
Contains more Vitamin B3 +260.1%
Contains more Vitamin B6 +192.1%
Contains more Vitamin E +1162.5%
Contains more Vitamin B1 +200%
Contains more Vitamin B5 +58.6%
Contains more Vitamin K +68.4%
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%
Bran raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 21% 0% 0% 293% 51% 18% 90% 39% 39% 0% 8%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +22.7%
Contains more Vitamin B3 +260.1%
Contains more Vitamin B6 +192.1%
Contains more Vitamin E +1162.5%
Contains more Vitamin B1 +200%
Contains more Vitamin B5 +58.6%
Contains more Vitamin K +68.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Teff
Teff
2
:
3
Bran raw
Bran raw
Contains more Carbs +10.4%
Contains more Water +34.7%
Contains more Protein +30.1%
Contains more Fats +195.4%
Contains more Other +22.4%
Equal in Carbs - 66.22
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
Bran raw
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 g
Contains more Carbs +10.4%
Contains more Water +34.7%
Contains more Protein +30.1%
Contains more Fats +195.4%
Contains more Other +22.4%
Equal in Carbs - 66.22

Fat Type Comparison

Fat type breakdown side-by-side comparison
Teff
Teff
1
:
2
Bran raw
Bran raw
Contains less Saturated Fat -66.2%
Contains more Monounsaturated Fat +303.4%
Contains more Polyunsaturated fat +158.3%
Teff
21% 28% 51%
Saturated Fat: 0.449 g
Monounsaturated Fat: 0.589 g
Polyunsaturated fat: 1.071 g
Bran raw
21% 37% 43%
Saturated Fat: 1.328 g
Monounsaturated Fat: 2.376 g
Polyunsaturated fat: 2.766 g
Contains less Saturated Fat -66.2%
Contains more Monounsaturated Fat +303.4%
Contains more Polyunsaturated 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.
Teff Bran raw
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Sodium ok
Rich in vitamins ok
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Teff Bran raw Opinion
Net carbs 65.13g 50.82g Teff
Protein 13.3g 17.3g Bran raw
Fats 2.38g 7.03g Bran raw
Carbs 73.13g 66.22g Teff
Calories 367kcal 246kcal Teff
Starch 36.56g Teff
Fructose 0.47g Teff
Sugar 1.84g 1.45g Bran raw
Fiber 8g 15.4g Bran raw
Calcium 180mg 58mg Teff
Iron 7.63mg 5.41mg Teff
Magnesium 184mg 235mg Bran raw
Phosphorus 429mg 734mg Bran raw
Potassium 427mg 566mg Bran raw
Sodium 12mg 4mg Bran raw
Zinc 3.63mg 3.11mg Teff
Copper 0.81mg 0.403mg Teff
Manganese 9.24mg 5.63mg Teff
Selenium 4.4µg 45.2µg Bran raw
Vitamin A 9IU 0IU Teff
Vitamin E 0.08mg 1.01mg Bran raw
Vitamin B1 0.39mg 1.17mg Bran raw
Vitamin B2 0.27mg 0.22mg Teff
Vitamin B3 3.363mg 0.934mg Teff
Vitamin B5 0.942mg 1.494mg Bran raw
Vitamin B6 0.482mg 0.165mg Teff
Folate 52µg Bran raw
Vitamin K 1.9µg 3.2µg Bran raw
Tryptophan 0.139mg 0.335mg Bran raw
Threonine 0.51mg 0.502mg Teff
Isoleucine 0.501mg 0.668mg Bran raw
Leucine 1.068mg 1.374mg Bran raw
Lysine 0.376mg 0.76mg Bran raw
Methionine 0.428mg 0.335mg Teff
Phenylalanine 0.698mg 0.908mg Bran raw
Valine 0.686mg 0.964mg Bran raw
Histidine 0.301mg 0.41mg Bran raw
Saturated Fat 0.449g 1.328g Teff
Monounsaturated Fat 0.589g 2.376g Bran raw
Polyunsaturated fat 1.071g 2.766g Bran raw
Omega-3 - ALA 0.135g Teff

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Teff Bran raw
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
46%
Bran raw
Minerals Daily Need Coverage Score
229%
Teff
195%
Bran raw

Comparison summary

Which food is lower in Cholesterol?
Teff
Teff is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Teff
Teff is lower in Saturated Fat (difference - 0.879g)
Which food is lower in glycemic index?
Teff
Teff is lower in glycemic index (difference - 56)
Which food is lower in Sugar?
Bran raw
Bran raw is lower in Sugar (difference - 0.39g)
Which food contains less Sodium?
Bran raw
Bran raw contains less Sodium (difference - 8mg)
Which food is richer in vitamins?
Bran raw
Bran raw is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.

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. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.