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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
8
:
2
Bran
Contains more Calcium +1700%
Contains more Iron +767%
Contains more Magnesium +360%
Contains more Phosphorus +260.5%
Contains more Potassium +364.1%
Contains more Zinc +584.9%
Contains more Copper +1127.3%
Contains more Manganese +858.5%
Contains less Sodium -91.7%
Contains more Selenium +75%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 54% 287% 132% 184% 38% 2% 99% 270% 1206% 24%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 33% 29% 51% 9% 1% 15% 22% 126% 43%
Contains more Calcium +1700%
Contains more Iron +767%
Contains more Magnesium +360%
Contains more Phosphorus +260.5%
Contains more Potassium +364.1%
Contains more Zinc +584.9%
Contains more Copper +1127.3%
Contains more Manganese +858.5%
Contains less Sodium -91.7%
Contains more Selenium +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
8
:
4
Bran
Contains more Vitamin A +∞%
Contains more Vitamin B1 +143.8%
Contains more Vitamin B2 +694.1%
Contains more Vitamin B3 +2235.4%
Contains more Vitamin B5 +334.1%
Contains more Vitamin B6 +1828%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 40% 8% 3% 14% 6% 5% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +143.8%
Contains more Vitamin B2 +694.1%
Contains more Vitamin B3 +2235.4%
Contains more Vitamin B5 +334.1%
Contains more Vitamin B6 +1828%

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
Teff
2
:
1
Bran
Contains more Monounsaturated Fat +102.4%
Contains more Polyunsaturated fat +215.9%
Contains less Saturated Fat -63.7%
21% 28% 51%
Saturated Fat: 0.449 g
Monounsaturated Fat: 0.589 g
Polyunsaturated fat: 1.071 g
21% 37% 43%
Saturated Fat: 0.163 g
Monounsaturated Fat: 0.291 g
Polyunsaturated fat: 0.339 g
Contains more Monounsaturated Fat +102.4%
Contains more Polyunsaturated fat +215.9%
Contains less Saturated Fat -63.7%

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
Lower in Cholesterol ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Teff Bran Opinion
Net carbs 65.13g 8.84g Teff
Protein 13.3g 3.21g Teff
Fats 2.38g 0.86g Teff
Carbs 73.13g 11.44g Teff
Calories 367kcal 40kcal Teff
Starch 36.56g Teff
Fructose 0.47g Teff
Sugar 1.84g Bran
Fiber 8g 2.6g Teff
Calcium 180mg 10mg Teff
Iron 7.63mg 0.88mg Teff
Magnesium 184mg 40mg Teff
Phosphorus 429mg 119mg Teff
Potassium 427mg 92mg Teff
Sodium 12mg 1mg Bran
Zinc 3.63mg 0.53mg Teff
Copper 0.81mg 0.066mg Teff
Manganese 9.24mg 0.964mg Teff
Selenium 4.4µg 7.7µg Bran
Vitamin A 9IU 0IU Teff
Vitamin E 0.08mg Teff
Vitamin B1 0.39mg 0.16mg Teff
Vitamin B2 0.27mg 0.034mg Teff
Vitamin B3 3.363mg 0.144mg Teff
Vitamin B5 0.942mg 0.217mg Teff
Vitamin B6 0.482mg 0.025mg Teff
Folate 6µg Bran
Vitamin K 1.9µg Teff
Tryptophan 0.139mg 0.057mg Teff
Threonine 0.51mg 0.086mg Teff
Isoleucine 0.501mg 0.114mg Teff
Leucine 1.068mg 0.235mg Teff
Lysine 0.376mg 0.13mg Teff
Methionine 0.428mg 0.057mg Teff
Phenylalanine 0.698mg 0.155mg Teff
Valine 0.686mg 0.165mg Teff
Histidine 0.301mg 0.07mg Teff
Saturated Fat 0.449g 0.163g Bran
Monounsaturated Fat 0.589g 0.291g Teff
Polyunsaturated fat 1.071g 0.339g Teff
Omega-3 - ALA 0.135g Teff

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Teff Bran
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
6%
Bran
Minerals Daily Need Coverage Score
229%
Teff
33%
Bran

Comparison summary

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 - 56)
Which food is richer in minerals?
Teff
Teff is relatively richer in minerals
Which food is richer in vitamins?
Teff
Teff is relatively richer in vitamins
Which food is lower in Sugar?
Bran
Bran is lower in Sugar (difference - 1.84g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Bran
Bran is lower in Saturated Fat (difference - 0.286g)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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.