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Teff vs. Oats — In-Depth Nutrition Comparison

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Significant differences between teff and oats

  • Teff has more manganese, iron, vitamin B6, copper, vitamin B3, calcium, and vitamin B2; however, oats are richer in vitamin B1, phosphorus, and fiber.
  • Teff covers your daily manganese needs 188% more than oats.
  • Oats have 4 times less vitamin B6 than teff. Teff has 0.482mg of vitamin B6, while oats have 0.119mg.

Specific food types used in this comparison are Teff, uncooked and Oats.

Infographic

Teff vs Oats infographic
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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
5
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%
Oats
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 16% 38% 177% 209% 108% 224% 0.26% 641% 0%
Contains more CalciumCalcium +233.3%
Contains more IronIron +61.7%
Contains more CopperCopper +29.4%
Contains more ManganeseManganese +88%
Contains more SeleniumSelenium +∞%
Contains more PhosphorusPhosphorus +21.9%
Contains less SodiumSodium -83.3%
~equal in Magnesium ~177mg
~equal in Potassium ~429mg
~equal in Zinc ~3.97mg

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
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 1.6% 0% 98% 62% 63% 57% 111% 0% 4.8% 0% 7.1%
Oats
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 0% 0% 191% 32% 18% 81% 27% 0% 0% 42% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +94.2%
Contains more Vitamin B3Vitamin B3 +249.9%
Contains more Vitamin B6Vitamin B6 +305%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +95.6%
Contains more Vitamin B5Vitamin B5 +43.2%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Teff Oats DV% diff.
Manganese 9.24mg 4.916mg 188%
Iron 7.63mg 4.72mg 36%
Vitamin B1 0.39mg 0.763mg 31%
Vitamin B6 0.482mg 0.119mg 28%
Copper 0.81mg 0.626mg 20%
Vitamin B3 3.363mg 0.961mg 15%
Starch 36.56g 15%
Folate 56µg 14%
Phosphorus 429mg 523mg 13%
Calcium 180mg 54mg 13%
Vitamin B2 0.27mg 0.139mg 10%
Fiber 8g 10.6g 10%
Polyunsaturated fat 1.071g 2.535g 10%
Selenium 4.4µg 8%
Vitamin B5 0.942mg 1.349mg 8%
Protein 13.3g 16.89g 7%
Fats 2.38g 6.9g 7%
Monounsaturated fat 0.589g 2.178g 4%
Zinc 3.63mg 3.97mg 3%
Saturated fat 0.449g 1.217g 3%
Choline 13.1mg 2%
Magnesium 184mg 177mg 2%
Carbs 73.13g 66.27g 2%
Vitamin K 1.9µg 2%
Fructose 0.47g 1%
Calories 367kcal 389kcal 1%
Vitamin E 0.08mg 1%
Net carbs 65.13g 55.67g N/A
Potassium 427mg 429mg 0%
Sugar 1.84g N/A
Sodium 12mg 2mg 0%
Tryptophan 0.139mg 0.234mg 0%
Threonine 0.51mg 0.575mg 0%
Isoleucine 0.501mg 0.694mg 0%
Leucine 1.068mg 1.284mg 0%
Lysine 0.376mg 0.701mg 0%
Methionine 0.428mg 0.312mg 0%
Phenylalanine 0.698mg 0.895mg 0%
Valine 0.686mg 0.937mg 0%
Histidine 0.301mg 0.405mg 0%
Omega-3 - ALA 0.135g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Teff
3
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
Oats
2
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 g
Contains more OtherOther +37.8%
Contains more ProteinProtein +27%
Contains more FatsFats +189.9%
~equal in Carbs ~66.27g
~equal in Water ~8.22g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Teff
1
21% 28% 51%
Saturated fat: Sat. Fat 0.449 g
Monounsaturated fat: Mono. Fat 0.589 g
Polyunsaturated fat: Poly. Fat 1.071 g
Oats
2
21% 37% 43%
Saturated fat: Sat. Fat 1.217 g
Monounsaturated fat: Mono. Fat 2.178 g
Polyunsaturated fat: Poly. Fat 2.535 g
Contains less Sat. FatSaturated fat -63.1%
Contains more Mono. FatMonounsaturated fat +269.8%
Contains more Poly. FatPolyunsaturated fat +136.7%

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. Oats - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.