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  6. Teff vs. Oregano

Teff vs. Oregano — In-Depth Nutrition Comparison

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How are teff and oregano different?

  • Teff is higher in manganese and phosphorus; however, oregano is richer in vitamin K, iron, calcium, fiber, vitamin E, vitamin B6, vitamin A, and potassium.
  • Daily need coverage for vitamin K for oregano is 516% higher.
  • Teff contains 3 times more phosphorus than oregano. While teff contains 429mg of phosphorus, oregano contains only 148mg.

Teff, uncooked and Spices, oregano, dried are the varieties used in this article.

Infographic

Teff vs Oregano 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
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 193% 479% 111% 1380% 211% 73% 63% 3.3% 651% 25%
Contains more CopperCopper +28%
Contains more ZincZinc +34.9%
Contains more PhosphorusPhosphorus +189.9%
Contains less SodiumSodium -52%
Contains more ManganeseManganese +85.2%
Contains more MagnesiumMagnesium +46.7%
Contains more CalciumCalcium +787.2%
Contains more PotassiumPotassium +195.1%
Contains more IronIron +382.3%
~equal in Selenium ~4.5µg

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
1
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 1.6% 98% 62% 63% 57% 111% 0% 4.8% 0%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 7.7% 0% 28% 365% 44% 122% 87% 55% 241% 0% 1554% 178%
Contains more Vitamin B1Vitamin B1 +120.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +22725%
Contains more Vitamin B2Vitamin B2 +95.6%
Contains more Vitamin B3Vitamin B3 +38%
Contains more Vitamin B6Vitamin B6 +116.6%
Contains more Vitamin KVitamin K +32621.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.921mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Teff Oregano DV% diff.
Vitamin K 1.9µg 621.7µg 517%
Iron 7.63mg 36.8mg 365%
Manganese 9.24mg 4.99mg 185%
Calcium 180mg 1597mg 142%
Fiber 8g 42.5g 138%
Vitamin E 0.08mg 18.26mg 121%
Folate 237µg 59%
Vitamin B6 0.482mg 1.044mg 43%
Phosphorus 429mg 148mg 40%
Potassium 427mg 1260mg 25%
Magnesium 184mg 270mg 20%
Copper 0.81mg 0.633mg 20%
Vitamin B2 0.27mg 0.528mg 20%
Vitamin B1 0.39mg 0.177mg 18%
Starch 36.56g 15%
Protein 13.3g 9g 9%
Zinc 3.63mg 2.69mg 9%
Vitamin A 0µg 85µg 9%
Vitamin B3 3.363mg 4.64mg 8%
Calories 367kcal 265kcal 5%
Saturated fat 0.449g 1.551g 5%
Fats 2.38g 4.28g 3%
Vitamin C 2.3mg 3%
Choline 13.1mg 32.3mg 3%
Polyunsaturated fat 1.071g 1.369g 2%
Carbs 73.13g 68.92g 1%
Sodium 12mg 25mg 1%
Fructose 0.47g 1.13g 1%
Protein per 100 calories 3.6g 3.4g N/A
Calories per 10 g protein 276kcal 294kcal N/A
Weight per 100 calories 27g 38g N/A
Unsaturated / Saturated Fat ratio 3.7 1.3 N/A
Net carbs 65.13g 26.42g N/A
Sugar 1.84g 4.09g N/A
Selenium 4.4µg 4.5µg 0%
Vitamin B5 0.942mg 0.921mg 0%
Monounsaturated fat 0.589g 0.716g 0%
Tryptophan 0.139mg 0.203mg 0%
Threonine 0.51mg 0.322mg 0%
Isoleucine 0.501mg 0.441mg 0%
Leucine 1.068mg 0.78mg 0%
Lysine 0.376mg 0.5mg 0%
Methionine 0.428mg 0.127mg 0%
Phenylalanine 0.698mg 0.449mg 0%
Valine 0.686mg 0.585mg 0%
Histidine 0.301mg 0.144mg 0%
Omega-3 - ALA 0.135g 0.621g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Teff
Teff
2
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
9% 4% 69% 10% 8%
Protein: 9 g
Fats: 4.28 g
Carbs: 68.92 g
Water: 9.93 g
Other: 7.87 g
Contains more ProteinProtein +47.8%
Contains more FatsFats +79.8%
Contains more WaterWater +12.6%
Contains more OtherOther +232.1%
~equal in Carbs ~68.92g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Teff
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
43% 20% 38%
Saturated fat: Sat. Fat 1.551 g
Monounsaturated fat: Mono. Fat 0.716 g
Polyunsaturated fat: Poly. Fat 1.369 g
Contains less Sat. FatSaturated fat -71.1%
Contains more Mono. FatMonounsaturated fat +21.6%
Contains more Poly. FatPolyunsaturated fat +27.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Teff
Teff
2
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
22% 46% 28% 4%
Starch: 0 g
Sucrose: 0.91 g
Glucose: 1.9 g
Fructose: 1.13 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.15 g
Contains more StarchStarch +∞%
Contains more MaltoseMaltose +∞%
Contains more SucroseSucrose +46.8%
Contains more GlucoseGlucose +160.3%
Contains more FructoseFructose +140.4%
Contains more GalactoseGalactose +∞%
~equal in Lactose ~0g

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. Oregano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171328/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.