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  6. Teff vs. Porridge

Teff vs. Porridge — In-Depth Nutrition Comparison

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A recap on the differences between teff and porridge

  • Porridge has less manganese, copper, phosphorus, iron, magnesium, vitamin B6, zinc, fiber, vitamin B1, and vitamin B2.
  • Teff covers your daily manganese needs 402% more than porridge.
  • Porridge contains 37 times less vitamin B6 than teff. Teff contains 0.482mg of vitamin B6, while porridge contains 0.013mg.

Food varieties used in this article are Teff, uncooked and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.

Infographic

Teff vs Porridge 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
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 3.6% 26% 1.4% 140% 13% 3.5% 6.4% 0.78% 0% 15%
Contains more MagnesiumMagnesium +3580%
Contains more CalciumCalcium +106.9%
Contains more PotassiumPotassium +2568.8%
Contains more IronIron +104%
Contains more CopperCopper +1925%
Contains more ZincZinc +2692.3%
Contains more PhosphorusPhosphorus +2760%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +57.1%
Contains less SodiumSodium -50%

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
7
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 0% 0% 0% 0.4% 14% 5.8% 9.8% 4.3% 3% 0% 0.25% 9%
Contains more Vitamin EVitamin E +300%
Contains more Vitamin B1Vitamin B1 +609.1%
Contains more Vitamin B2Vitamin B2 +980%
Contains more Vitamin B3Vitamin B3 +546.7%
Contains more Vitamin B5Vitamin B5 +1226.8%
Contains more Vitamin B6Vitamin B6 +3607.7%
Contains more Vitamin KVitamin K +1800%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Teff Porridge DV% diff.
Manganese 9.24mg 0mg 402%
Copper 0.81mg 0.04mg 86%
Phosphorus 429mg 15mg 59%
Iron 7.63mg 3.74mg 49%
Magnesium 184mg 5mg 43%
Vitamin B6 0.482mg 0.013mg 36%
Zinc 3.63mg 0.13mg 32%
Fiber 8g 0.5g 30%
Vitamin B1 0.39mg 0.055mg 28%
Protein 13.3g 1.44g 24%
Carbs 73.13g 10.52g 21%
Vitamin B2 0.27mg 0.025mg 19%
Vitamin B3 3.363mg 0.52mg 18%
Vitamin B5 0.942mg 0.071mg 17%
Calories 367kcal 50kcal 16%
Starch 36.56g 15%
Potassium 427mg 16mg 12%
Calcium 180mg 87mg 9%
Polyunsaturated fat 1.071g 0.114g 6%
Fats 2.38g 0.21g 3%
Selenium 4.4µg 2.8µg 3%
Folate 12µg 3%
Vitamin K 1.9µg 0.1µg 2%
Choline 13.1mg 2%
Saturated fat 0.449g 0.033g 2%
Monounsaturated fat 0.589g 0.028g 1%
Fructose 0.47g 1%
Protein per 100 calories 3.6g 2.9g N/A
Calories per 10 g protein 276kcal 347kcal N/A
Weight per 100 calories 27g 200g N/A
Unsaturated / Saturated Fat ratio 3.7 4.3 N/A
Net carbs 65.13g 10.02g N/A
Sugar 1.84g 0.03g N/A
Sodium 12mg 6mg 0%
Vitamin E 0.08mg 0.02mg 0%
Tryptophan 0.139mg 0.02mg 0%
Threonine 0.51mg 0.045mg 0%
Isoleucine 0.501mg 0.063mg 0%
Leucine 1.068mg 0.11mg 0%
Lysine 0.376mg 0.037mg 0%
Methionine 0.428mg 0.027mg 0%
Phenylalanine 0.698mg 0.078mg 0%
Valine 0.686mg 0.07mg 0%
Histidine 0.301mg 0.033mg 0%
Omega-3 - ALA 0.135g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Teff
Teff
4
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% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 g
Contains more ProteinProtein +823.6%
Contains more FatsFats +1033.3%
Contains more CarbsCarbs +595.2%
Contains more OtherOther +977.3%
Contains more WaterWater +893.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Teff
Teff
2
21% 28% 51%
Saturated fat: Sat. Fat 0.449 g
Monounsaturated fat: Mono. Fat 0.589 g
Polyunsaturated fat: Poly. Fat 1.071 g
19% 16% 65%
Saturated fat: Sat. Fat 0.033 g
Monounsaturated fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.114 g
Contains more Mono. FatMonounsaturated fat +2003.6%
Contains more Poly. FatPolyunsaturated fat +839.5%
Contains less Sat. FatSaturated fat -92.7%

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. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/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.