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Teff vs Bran - In-Depth Nutrition Comparison

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A recap on differences between Teff and Bran

  • Teff has more Manganese, Copper, Iron, Vitamin B6, Vitamin B3, and Calcium, however Bran is higher in Selenium, Vitamin B1, Phosphorus, and Fiber.
  • Teff covers your daily Manganese needs 157% more than Bran.
  • Bran contains 4 times less Vitamin B3 than Teff. Teff contains 3.363mg of Vitamin B3, while Bran contains 0.934mg.

Food varieties used in this article are Teff, uncooked and Oat bran, raw.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Teff
Teff
4
:
4
Bran
Bran
Contains more Calcium +210.3%
Contains more Iron +41%
Contains more Zinc +16.7%
Contains more Copper +101%
Contains more Magnesium +27.7%
Contains more Phosphorus +71.1%
Contains more Potassium +32.6%
Contains less Sodium -66.7%
Teff
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 54% 287% 132% 184% 38% 2% 99% 270%
Bran
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 203% 168% 315% 50% 1% 85% 135%
Contains more Calcium +210.3%
Contains more Iron +41%
Contains more Zinc +16.7%
Contains more Copper +101%
Contains more Magnesium +27.7%
Contains more Phosphorus +71.1%
Contains more Potassium +32.6%
Contains less Sodium -66.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Teff
Teff
4
:
8
Bran
Bran
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
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
Bran
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
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
Bran
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
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 most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Teff Bran
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 Opinion
Net carbs 65.13g 50.82g Teff
Protein 13.3g 17.3g Bran
Fats 2.38g 7.03g Bran
Carbs 73.13g 66.22g Teff
Calories 367kcal 246kcal Teff
Starch 36.56g Teff
Fructose 0.47g Teff
Sugar 1.84g 1.45g Bran
Fiber 8g 15.4g Bran
Calcium 180mg 58mg Teff
Iron 7.63mg 5.41mg Teff
Magnesium 184mg 235mg Bran
Phosphorus 429mg 734mg Bran
Potassium 427mg 566mg Bran
Sodium 12mg 4mg Bran
Zinc 3.63mg 3.11mg Teff
Copper 0.81mg 0.403mg Teff
Vitamin A 9IU 0IU Teff
Vitamin E 0.08mg 1.01mg Bran
Vitamin B1 0.39mg 1.17mg Bran
Vitamin B2 0.27mg 0.22mg Teff
Vitamin B3 3.363mg 0.934mg Teff
Vitamin B5 0.942mg 1.494mg Bran
Vitamin B6 0.482mg 0.165mg Teff
Folate 52µg Bran
Vitamin K 1.9µg 3.2µg Bran
Tryptophan 0.139mg 0.335mg Bran
Threonine 0.51mg 0.502mg Teff
Isoleucine 0.501mg 0.668mg Bran
Leucine 1.068mg 1.374mg Bran
Lysine 0.376mg 0.76mg Bran
Methionine 0.428mg 0.335mg Teff
Phenylalanine 0.698mg 0.908mg Bran
Valine 0.686mg 0.964mg Bran
Histidine 0.301mg 0.41mg Bran
Saturated Fat 0.449g 1.328g Teff
Monounsaturated Fat 0.589g 2.376g Bran
Polyunsaturated fat 1.071g 2.766g Bran
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 show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
33%
Teff
46%
Bran
Minerals Daily Need Coverage Score
133%
Teff
122%
Bran

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
Bran is lower in Sugar (difference - 0.39g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 8mg)
Which food is richer in vitamins?
Bran
Bran 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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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/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.