Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Teff vs. Omelette — In-Depth Nutrition Comparison

Compare

Important differences between teff and omelette

  • Teff has more manganese, copper, iron, magnesium, phosphorus, fiber, vitamin B1, and vitamin B6; however, omelette is richer in choline and selenium.
  • Teff's daily need coverage for manganese is 401% more.

The food varieties used in the comparison are Teff, uncooked and Egg, whole, cooked, omelet.

Infographic

Teff vs Omelette 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
9
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 14% 10% 56% 21% 30% 72% 20% 3.1% 141%
Contains more MagnesiumMagnesium +1572.7%
Contains more CalciumCalcium +275%
Contains more PotassiumPotassium +265%
Contains more IronIron +415.5%
Contains more CopperCopper +1185.7%
Contains more ZincZinc +233%
Contains more PhosphorusPhosphorus +156.9%
Contains less SodiumSodium -92.3%
Contains more ManganeseManganese +38400%
Contains more SeleniumSelenium +486.4%

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
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% 1.6% 0% 98% 62% 63% 57% 111% 0% 4.8% 0% 7.1%
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% 57% 26% 26% 8.5% 89% 1.2% 77% 33% 95% 11% 29% 135%
Contains more Vitamin B1Vitamin B1 +1047.1%
Contains more Vitamin B3Vitamin B3 +5154.7%
Contains more Vitamin B6Vitamin B6 +237.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1512.5%
Contains more Vitamin B2Vitamin B2 +43%
Contains more Vitamin B5Vitamin B5 +36.8%
Contains more Vitamin KVitamin K +136.8%
Contains more CholineCholine +1790.1%
~equal in Vitamin C ~0mg

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
11% 12% 76%
Protein: 10.57 g
Fats: 11.66 g
Carbs: 0.64 g
Water: 76.13 g
Other: 1 g
Contains more ProteinProtein +25.8%
Contains more CarbsCarbs +11326.6%
Contains more OtherOther +137%
Contains more FatsFats +389.9%
Contains more WaterWater +763.2%

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
31% 45% 25%
Saturated fat: Sat. Fat 3.319 g
Monounsaturated fat: Mono. Fat 4.843 g
Polyunsaturated fat: Poly. Fat 2.712 g
Contains less Sat. FatSaturated fat -86.5%
Contains more Mono. FatMonounsaturated fat +722.2%
Contains more Poly. FatPolyunsaturated fat +153.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Teff
5
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
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.31 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +135.5%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Teff Omelette DV% diff.
Manganese 9.24mg 0.024mg 401%
Cholesterol 313mg 104%
Copper 0.81mg 0.063mg 83%
Iron 7.63mg 1.48mg 77%
Choline 13.1mg 247.6mg 43%
Magnesium 184mg 11mg 41%
Selenium 4.4µg 25.8µg 39%
Phosphorus 429mg 167mg 37%
Vitamin B12 0.76µg 32%
Fiber 8g 0g 32%
Vitamin B1 0.39mg 0.034mg 30%
Vitamin B6 0.482mg 0.143mg 26%
Carbs 73.13g 0.64g 24%
Zinc 3.63mg 1.09mg 23%
Vitamin B3 3.363mg 0.064mg 21%
Vitamin A 0µg 172µg 19%
Starch 36.56g 15%
Fats 2.38g 11.66g 14%
Saturated fat 0.449g 3.319g 13%
Calcium 180mg 48mg 13%
Monounsaturated fat 0.589g 4.843g 11%
Polyunsaturated fat 1.071g 2.712g 11%
Calories 367kcal 154kcal 11%
Folate 39µg 10%
Vitamin D 1.7µg 9%
Potassium 427mg 117mg 9%
Vitamin D 69IU 9%
Vitamin B2 0.27mg 0.386mg 9%
Vitamin E 0.08mg 1.29mg 8%
Vitamin B5 0.942mg 1.289mg 7%
Sodium 12mg 155mg 6%
Protein 13.3g 10.57g 5%
Vitamin K 1.9µg 4.5µg 2%
Fructose 0.47g 0g 1%
Net carbs 65.13g 0.64g N/A
Sugar 1.84g 0.31g N/A
Trans fat 0.709g N/A
Tryptophan 0.139mg 0.14mg 0%
Threonine 0.51mg 0.467mg 0%
Isoleucine 0.501mg 0.565mg 0%
Leucine 1.068mg 0.913mg 0%
Lysine 0.376mg 0.767mg 0%
Methionine 0.428mg 0.319mg 0%
Phenylalanine 0.698mg 0.572mg 0%
Valine 0.686mg 0.722mg 0%
Histidine 0.301mg 0.26mg 0%
Omega-3 - DHA 0.049g N/A
Omega-3 - ALA 0.135g N/A
Omega-3 - DPA 0.006g N/A
Omega-6 - Eicosadienoic acid 0g 0.015g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Teff Omelette
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
45%
Omelette
Minerals Daily Need Coverage Score
229%
Teff
37%
Omelette

Comparison summary

Which food is lower in Cholesterol?
Teff
Teff is lower in Cholesterol (difference - 313mg)
Which food contains less Sodium?
Teff
Teff contains less Sodium (difference - 143mg)
Which food is lower in Saturated fat?
Teff
Teff is lower in Saturated fat (difference - 2.87g)
Which food is lower in glycemic index?
Teff
Teff is lower in glycemic index (difference - 0)
Which food is cheaper?
Teff
Teff is cheaper (difference - $1)
Which food is richer in minerals?
Teff
Teff is relatively richer in minerals
Which food is lower in Sugar?
Omelette
Omelette is lower in Sugar (difference - 1.53g)
Which food is richer in vitamins?
Omelette
Omelette is relatively richer in vitamins

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. Omelette - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172185/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.