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Teff vs Oatmeal - In-Depth Nutrition Comparison

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A recap on differences between Teff and Oatmeal

  • Teff has more Manganese, Copper, Phosphorus, Magnesium, Zinc, Fiber, Iron, Vitamin B6, and Vitamin B5, however Oatmeal is higher in Vitamin A RAE.
  • Teff covers your daily Manganese needs 377% more than Oatmeal.
  • Oatmeal contains 12 times less Copper than Teff. Teff contains 0.81mg of Copper, while Oatmeal contains 0.066mg.

Food varieties used in this article are Teff, uncooked and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved).

Infographic

Teff vs Oatmeal 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
8
:
0
Oatmeal
Oatmeal
Contains more Calcium +125%
Contains more Iron +28%
Contains more Magnesium +607.7%
Contains more Phosphorus +457.1%
Contains more Potassium +600%
Contains less Sodium -75.5%
Contains more Zinc +485.5%
Contains more Copper +1127.3%
Teff
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 54% 287% 132% 184% 38% 2% 99% 270%
Oatmeal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 24% 224% 19% 33% 6% 7% 17% 22%
Contains more Calcium +125%
Contains more Iron +28%
Contains more Magnesium +607.7%
Contains more Phosphorus +457.1%
Contains more Potassium +600%
Contains less Sodium -75.5%
Contains more Zinc +485.5%
Contains more Copper +1127.3%

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
7
:
5
Oatmeal
Oatmeal
Contains more Vitamin E +14.3%
Contains more Vitamin B1 +50%
Contains more Vitamin B2 +25.6%
Contains more Vitamin B3 +11.2%
Contains more Vitamin B5 +197.2%
Contains more Vitamin B6 +66.2%
Contains more Vitamin K +375%
Contains more Vitamin A +4711.1%
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%
Oatmeal
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 26% 2% 0% 0% 65% 50% 57% 20% 67% 33% 0% 1%
Contains more Vitamin E +14.3%
Contains more Vitamin B1 +50%
Contains more Vitamin B2 +25.6%
Contains more Vitamin B3 +11.2%
Contains more Vitamin B5 +197.2%
Contains more Vitamin B6 +66.2%
Contains more Vitamin K +375%
Contains more Vitamin A +4711.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Teff
Teff
4
:
1
Oatmeal
Oatmeal
Contains more Protein +461.2%
Contains more Fats +75%
Contains more Carbs +526.6%
Contains more Other +315.8%
Contains more Water +852.7%
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
Oatmeal
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
Contains more Protein +461.2%
Contains more Fats +75%
Contains more Carbs +526.6%
Contains more Other +315.8%
Contains more Water +852.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Teff
Teff
2
:
1
Oatmeal
Oatmeal
Contains more Monounsaturated Fat +50.6%
Contains more Polyunsaturated fat +151.4%
Contains less Saturated Fat -49.7%
Teff
21% 28% 51%
Saturated Fat: 0.449 g
Monounsaturated Fat: 0.589 g
Polyunsaturated fat: 1.071 g
Oatmeal
22% 37% 41%
Saturated Fat: 0.226 g
Monounsaturated Fat: 0.391 g
Polyunsaturated fat: 0.426 g
Contains more Monounsaturated Fat +50.6%
Contains more Polyunsaturated fat +151.4%
Contains less Saturated Fat -49.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Teff
Teff
5
:
1
Oatmeal
Oatmeal
Contains more Starch +252.6%
Contains more Sucrose +113.8%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Galactose +∞%
Teff
95% 2%
Starch: 36.56 g
Sucrose: 0.62 g
Glucose: 0.73 g
Fructose: 0.47 g
Lactose: 0 g
Maltose: 0.01 g
Galactose: 0 g
Oatmeal
96% 3%
Starch: 10.37 g
Sucrose: 0.29 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.16 g
Contains more Starch +252.6%
Contains more Sucrose +113.8%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Galactose +∞%

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 Oatmeal
Lower in Sodium ok
Lower in Cholesterol ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Teff Oatmeal Opinion
Net carbs 65.13g 9.97g Teff
Protein 13.3g 2.37g Teff
Fats 2.38g 1.36g Teff
Carbs 73.13g 11.67g Teff
Calories 367kcal 68kcal Teff
Starch 36.56g 10.37g Teff
Fructose 0.47g 0g Teff
Sugar 1.84g 0.46g Oatmeal
Fiber 8g 1.7g Teff
Calcium 180mg 80mg Teff
Iron 7.63mg 5.96mg Teff
Magnesium 184mg 26mg Teff
Phosphorus 429mg 77mg Teff
Potassium 427mg 61mg Teff
Sodium 12mg 49mg Teff
Zinc 3.63mg 0.62mg Teff
Copper 0.81mg 0.066mg Teff
Vitamin A 9IU 433IU Oatmeal
Vitamin A RAE 0µg 130µg Oatmeal
Vitamin E 0.08mg 0.07mg Teff
Vitamin B1 0.39mg 0.26mg Teff
Vitamin B2 0.27mg 0.215mg Teff
Vitamin B3 3.363mg 3.025mg Teff
Vitamin B5 0.942mg 0.317mg Teff
Vitamin B6 0.482mg 0.29mg Teff
Folate 44µg Oatmeal
Vitamin K 1.9µg 0.4µg Teff
Tryptophan 0.139mg 0.04mg Teff
Threonine 0.51mg 0.083mg Teff
Isoleucine 0.501mg 0.105mg Teff
Leucine 1.068mg 0.2mg Teff
Lysine 0.376mg 0.135mg Teff
Methionine 0.428mg 0.04mg Teff
Phenylalanine 0.698mg 0.13mg Teff
Valine 0.686mg 0.151mg Teff
Histidine 0.301mg 0.057mg Teff
Trans Fat 0.003g Teff
Saturated Fat 0.449g 0.226g Oatmeal
Monounsaturated Fat 0.589g 0.391g Teff
Polyunsaturated fat 1.071g 0.426g Teff
Omega-3 - ALA 0.135g Teff

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Teff Oatmeal
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
27%
Oatmeal
Minerals Daily Need Coverage Score
133%
Teff
44%
Oatmeal

Comparison summary

Which food contains less Sodium?
Teff
Teff contains less Sodium (difference - 37mg)
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 - 79)
Which food is richer in minerals?
Teff
Teff is relatively richer in minerals
Which food is lower in Sugar?
Oatmeal
Oatmeal is lower in Sugar (difference - 1.38g)
Which food is lower in Saturated Fat?
Oatmeal
Oatmeal is lower in Saturated Fat (difference - 0.223g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.