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  6. Teff vs. Orange

Teff vs. Orange — In-Depth Nutrition Comparison

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Important differences between Teff and Orange

  • Teff has more Manganese, Iron, Copper, Phosphorus, Magnesium, Vitamin B6, Zinc, Vitamin B1, Fiber, and Vitamin B3 than Orange.
  • Teff's daily need coverage for Manganese is 401% more.
  • Teff contains 76 times more Iron than Orange. Teff contains 7.63mg of Iron, while Orange contains 0.1mg.

The food varieties used in the comparison are Teff, uncooked and Oranges, raw, all commercial varieties.

Infographic

Teff vs Orange 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
Teff
9
:
1
Orange
Orange
Contains more Calcium +350%
Contains more Iron +7530%
Contains more Magnesium +1740%
Contains more Phosphorus +2964.3%
Contains more Potassium +135.9%
Contains more Zinc +5085.7%
Contains more Copper +1700%
Contains more Manganese +36860%
Contains more Selenium +780%
Contains less Sodium -100%
Teff
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 54% 287% 132% 184% 38% 2% 99% 270% 1206% 24%
Orange
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 4% 8% 6% 16% 0% 2% 15% 4% 3%
Contains more Calcium +350%
Contains more Iron +7530%
Contains more Magnesium +1740%
Contains more Phosphorus +2964.3%
Contains more Potassium +135.9%
Contains more Zinc +5085.7%
Contains more Copper +1700%
Contains more Manganese +36860%
Contains more Selenium +780%
Contains less Sodium -100%

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
Teff
6
:
6
Orange
Orange
Contains more Vitamin B1 +348.3%
Contains more Vitamin B2 +575%
Contains more Vitamin B3 +1092.6%
Contains more Vitamin B5 +276.8%
Contains more Vitamin B6 +703.3%
Contains more Vitamin K +∞%
Contains more Vitamin A +2400%
Contains more Vitamin E +125%
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%
Orange
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 4% 0% 178% 22% 10% 6% 15% 14% 23% 0% 0%
Contains more Vitamin B1 +348.3%
Contains more Vitamin B2 +575%
Contains more Vitamin B3 +1092.6%
Contains more Vitamin B5 +276.8%
Contains more Vitamin B6 +703.3%
Contains more Vitamin K +∞%
Contains more Vitamin A +2400%
Contains more Vitamin E +125%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Teff
Teff
4
:
1
Orange
Orange
Contains more Protein +1314.9%
Contains more Fats +1883.3%
Contains more Carbs +522.4%
Contains more Other +438.6%
Contains more Water +883.6%
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
Orange
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 g
Contains more Protein +1314.9%
Contains more Fats +1883.3%
Contains more Carbs +522.4%
Contains more Other +438.6%
Contains more Water +883.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Teff
Teff
2
:
1
Orange
Orange
Contains more Monounsaturated Fat +2460.9%
Contains more Polyunsaturated fat +4184%
Contains less Saturated Fat -96.7%
Teff
21% 28% 51%
Saturated Fat: 0.449 g
Monounsaturated Fat: 0.589 g
Polyunsaturated fat: 1.071 g
Orange
24% 37% 40%
Saturated Fat: 0.015 g
Monounsaturated Fat: 0.023 g
Polyunsaturated fat: 0.025 g
Contains more Monounsaturated Fat +2460.9%
Contains more Polyunsaturated fat +4184%
Contains less Saturated Fat -96.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Teff Orange Opinion
Net carbs 65.13g 9.35g Teff
Protein 13.3g 0.94g Teff
Fats 2.38g 0.12g Teff
Carbs 73.13g 11.75g Teff
Calories 367kcal 47kcal Teff
Starch 36.56g Teff
Fructose 0.47g Teff
Sugar 1.84g 9.35g Teff
Fiber 8g 2.4g Teff
Calcium 180mg 40mg Teff
Iron 7.63mg 0.1mg Teff
Magnesium 184mg 10mg Teff
Phosphorus 429mg 14mg Teff
Potassium 427mg 181mg Teff
Sodium 12mg 0mg Orange
Zinc 3.63mg 0.07mg Teff
Copper 0.81mg 0.045mg Teff
Manganese 9.24mg 0.025mg Teff
Selenium 4.4µg 0.5µg Teff
Vitamin A 9IU 225IU Orange
Vitamin A RAE 0µg 11µg Orange
Vitamin E 0.08mg 0.18mg Orange
Vitamin C 53.2mg Orange
Vitamin B1 0.39mg 0.087mg Teff
Vitamin B2 0.27mg 0.04mg Teff
Vitamin B3 3.363mg 0.282mg Teff
Vitamin B5 0.942mg 0.25mg Teff
Vitamin B6 0.482mg 0.06mg Teff
Folate 30µg Orange
Vitamin K 1.9µg 0µg Teff
Tryptophan 0.139mg 0.009mg Teff
Threonine 0.51mg 0.015mg Teff
Isoleucine 0.501mg 0.025mg Teff
Leucine 1.068mg 0.023mg Teff
Lysine 0.376mg 0.047mg Teff
Methionine 0.428mg 0.02mg Teff
Phenylalanine 0.698mg 0.031mg Teff
Valine 0.686mg 0.04mg Teff
Histidine 0.301mg 0.018mg Teff
Saturated Fat 0.449g 0.015g Orange
Monounsaturated Fat 0.589g 0.023g Teff
Polyunsaturated fat 1.071g 0.025g Teff
Omega-3 - ALA 0.135g Teff

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Teff Orange
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
33%
Teff
24%
Orange
Minerals Daily Need Coverage Score
229%
Teff
7%
Orange

Comparison summary

Which food is lower in Sugar?
Teff
Teff is lower in Sugar (difference - 7.51g)
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 - 45)
Which food is cheaper?
Teff
Teff is cheaper (difference - $0.4)
Which food is richer in minerals?
Teff
Teff is relatively richer in minerals
Which food contains less Sodium?
Orange
Orange contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Orange
Orange is lower in Saturated Fat (difference - 0.434g)
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. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.