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Teff vs. Bran — In-Depth Nutrition Comparison

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What are the main differences between teff and bran?

  • Bran has less manganese, iron, copper, phosphorus, vitamin B6, magnesium, zinc, fiber, vitamin B3, and vitamin B1 than teff.
  • Teff's daily need coverage for manganese is 360% higher.
  • Teff has 23 times more vitamin B3 than bran. Teff has 3.363mg of vitamin B3, while bran has 0.144mg.

We used Teff, uncooked and Oat bran, cooked types in this comparison.

Infographic

Teff vs Bran 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
8
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%
Bran
Bran
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 3% 8.1% 33% 22% 14% 51% 0.13% 126% 42%
Contains more MagnesiumMagnesium +360%
Contains more CalciumCalcium +1700%
Contains more PotassiumPotassium +364.1%
Contains more IronIron +767%
Contains more CopperCopper +1127.3%
Contains more ZincZinc +584.9%
Contains more PhosphorusPhosphorus +260.5%
Contains more ManganeseManganese +858.5%
Contains less SodiumSodium -91.7%
Contains more SeleniumSelenium +75%

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
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 1.6% 98% 62% 63% 57% 111% 0% 4.8% 0%
Bran
Bran
1
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 40% 7.8% 2.7% 13% 5.8% 0% 0% 4.5%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +143.8%
Contains more Vitamin B2Vitamin B2 +694.1%
Contains more Vitamin B3Vitamin B3 +2235.4%
Contains more Vitamin B5Vitamin B5 +334.1%
Contains more Vitamin B6Vitamin B6 +1828%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Teff Bran DV% diff.
Manganese 9.24mg 0.964mg 360%
Iron 7.63mg 0.88mg 84%
Copper 0.81mg 0.066mg 83%
Phosphorus 429mg 119mg 44%
Vitamin B6 0.482mg 0.025mg 35%
Magnesium 184mg 40mg 34%
Zinc 3.63mg 0.53mg 28%
Fiber 8g 2.6g 22%
Carbs 73.13g 11.44g 21%
Protein 13.3g 3.21g 20%
Vitamin B3 3.363mg 0.144mg 20%
Vitamin B1 0.39mg 0.16mg 19%
Vitamin B2 0.27mg 0.034mg 18%
Calcium 180mg 10mg 17%
Calories 367kcal 40kcal 16%
Starch 36.56g 15%
Vitamin B5 0.942mg 0.217mg 15%
Potassium 427mg 92mg 10%
Selenium 4.4µg 7.7µg 6%
Polyunsaturated fat 1.071g 0.339g 5%
Fats 2.38g 0.86g 2%
Vitamin K 1.9µg 2%
Folate 6µg 2%
Choline 13.1mg 2%
Vitamin E 0.08mg 1%
Saturated fat 0.449g 0.163g 1%
Monounsaturated fat 0.589g 0.291g 1%
Fructose 0.47g 1%
Protein per 100 calories 3.6g 8g N/A
Calories per 10 g protein 276kcal 125kcal N/A
Weight per 100 calories 27g 250g N/A
Unsaturated / Saturated Fat ratio 3.7 3.9 N/A
Net carbs 65.13g 8.84g N/A
Sugar 1.84g N/A
Sodium 12mg 1mg 0%
Tryptophan 0.139mg 0.057mg 0%
Threonine 0.51mg 0.086mg 0%
Isoleucine 0.501mg 0.114mg 0%
Leucine 1.068mg 0.235mg 0%
Lysine 0.376mg 0.13mg 0%
Methionine 0.428mg 0.057mg 0%
Phenylalanine 0.698mg 0.155mg 0%
Valine 0.686mg 0.165mg 0%
Histidine 0.301mg 0.07mg 0%
Omega-3 - ALA 0.135g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Teff
Teff
4
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
Bran
1
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
Contains more ProteinProtein +314.3%
Contains more FatsFats +176.7%
Contains more CarbsCarbs +539.2%
Contains more OtherOther +383.7%
Contains more WaterWater +852.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Teff
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
Bran
Bran
1
21% 37% 43%
Saturated fat: Sat. Fat 0.163 g
Monounsaturated fat: Mono. Fat 0.291 g
Polyunsaturated fat: Poly. Fat 0.339 g
Contains more Mono. FatMonounsaturated fat +102.4%
Contains more Poly. FatPolyunsaturated fat +215.9%
Contains less Sat. FatSaturated fat -63.7%

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168873/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.