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Teff vs. Oat — In-Depth Nutrition Comparison

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Significant differences between Teff and Oat

  • Teff has more Manganese, Iron, Vitamin B6, Copper, Vitamin B3, Calcium, and Vitamin B2, however, Oat is richer in Vitamin B1, Phosphorus, and Fiber.
  • Teff covers your daily Manganese needs 188% more than Oat.
  • Oat has 4 times less Vitamin B6 than Teff. Teff has 0.482mg of Vitamin B6, while Oat has 0.119mg.

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

Infographic

Teff vs Oat 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
6
:
4
Oat
Contains more Calcium +233.3%
Contains more Iron +61.7%
Contains more Copper +29.4%
Contains more Manganese +88%
Contains more Phosphorus +21.9%
Contains less Sodium -83.3%
Equal in Magnesium - 177
Equal in Potassium - 429
Equal in Zinc - 3.97
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 17% 177% 127% 225% 38% 1% 109% 209% 642% 0%
Contains more Calcium +233.3%
Contains more Iron +61.7%
Contains more Copper +29.4%
Contains more Manganese +88%
Contains more Phosphorus +21.9%
Contains less Sodium -83.3%
Equal in Magnesium - 177
Equal in Potassium - 429
Equal in Zinc - 3.97

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
7
:
6
Oat
Contains more Vitamin A +∞%
Contains more Vitamin B2 +94.2%
Contains more Vitamin B3 +249.9%
Contains more Vitamin B6 +305%
Contains more Vitamin B1 +95.6%
Contains more Vitamin B5 +43.2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 2% 0% 0% 98% 63% 64% 57% 112% 0% 0% 8% 5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 0% 0% 0% 191% 33% 19% 81% 28% 43% 0% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +94.2%
Contains more Vitamin B3 +249.9%
Contains more Vitamin B6 +305%
Contains more Vitamin B1 +95.6%
Contains more Vitamin B5 +43.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Teff
3
:
2
Oat
Contains more Carbs +10.4%
Contains more Other +37.8%
Contains more Protein +27%
Contains more Fats +189.9%
Equal in Carbs - 66.27
Equal in Water - 8.22
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
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 Carbs +10.4%
Contains more Other +37.8%
Contains more Protein +27%
Contains more Fats +189.9%
Equal in Carbs - 66.27
Equal in Water - 8.22

Fat Type Comparison

Fat type breakdown side-by-side comparison
Teff
1
:
2
Oat
Contains less Saturated Fat -63.1%
Contains more Monounsaturated Fat +269.8%
Contains more Polyunsaturated fat +136.7%
21% 28% 51%
Saturated Fat: 0.449 g
Monounsaturated Fat: 0.589 g
Polyunsaturated fat: 1.071 g
21% 37% 43%
Saturated Fat: 1.217 g
Monounsaturated Fat: 2.178 g
Polyunsaturated fat: 2.535 g
Contains less Saturated Fat -63.1%
Contains more Monounsaturated Fat +269.8%
Contains more Polyunsaturated fat +136.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Teff Oat
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Teff Oat Opinion
Net carbs 65.13g 55.67g Teff
Protein 13.3g 16.89g Oat
Fats 2.38g 6.9g Oat
Carbs 73.13g 66.27g Teff
Calories 367kcal 389kcal Oat
Starch 36.56g Teff
Fructose 0.47g Teff
Sugar 1.84g Oat
Fiber 8g 10.6g Oat
Calcium 180mg 54mg Teff
Iron 7.63mg 4.72mg Teff
Magnesium 184mg 177mg Teff
Phosphorus 429mg 523mg Oat
Potassium 427mg 429mg Oat
Sodium 12mg 2mg Oat
Zinc 3.63mg 3.97mg Oat
Copper 0.81mg 0.626mg Teff
Manganese 9.24mg 4.916mg Teff
Selenium 4.4µg Teff
Vitamin A 9IU 0IU Teff
Vitamin E 0.08mg Teff
Vitamin B1 0.39mg 0.763mg Oat
Vitamin B2 0.27mg 0.139mg Teff
Vitamin B3 3.363mg 0.961mg Teff
Vitamin B5 0.942mg 1.349mg Oat
Vitamin B6 0.482mg 0.119mg Teff
Folate 56µg Oat
Choline 13.1mg Teff
Vitamin K 1.9µg Teff
Tryptophan 0.139mg 0.234mg Oat
Threonine 0.51mg 0.575mg Oat
Isoleucine 0.501mg 0.694mg Oat
Leucine 1.068mg 1.284mg Oat
Lysine 0.376mg 0.701mg Oat
Methionine 0.428mg 0.312mg Teff
Phenylalanine 0.698mg 0.895mg Oat
Valine 0.686mg 0.937mg Oat
Histidine 0.301mg 0.405mg Oat
Saturated Fat 0.449g 1.217g Teff
Monounsaturated Fat 0.589g 2.178g Oat
Polyunsaturated fat 1.071g 2.535g Oat
Omega-3 - ALA 0.135g Teff

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Teff Oat
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
31%
Teff
30%
Oat
Minerals Daily Need Coverage Score
229%
Teff
154%
Oat

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 - 0.768g)
Which food is lower in glycemic index?
Teff
Teff is lower in glycemic index (difference - 59)
Which food is cheaper?
Teff
Teff is cheaper (difference - $0.6)
Which food is richer in minerals?
Teff
Teff is relatively richer in minerals
Which food is lower in Sugar?
Oat
Oat is lower in Sugar (difference - 1.84g)
Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 10mg)
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

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. Oat - 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.