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  6. Teff vs. Seed

Teff vs. Seed — In-Depth Nutrition Comparison

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How are Teff and Seed different?

  • Teff is richer in Manganese, while Seed is higher in Fiber, Selenium, Phosphorus, Calcium, Magnesium, Vitamin B3, Vitamin B1, and Copper.
  • Teff covers your daily need of Manganese 283% more than Seed.
  • Teff is lower in Saturated Fat.

Teff, uncooked and Seeds, chia seeds, dried types were used in this article.

Infographic

Teff vs Seed 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
3
:
7
Seed
Seed
Contains less Sodium -25%
Contains more Manganese +239.3%
Contains more Calcium +250.6%
Contains more Magnesium +82.1%
Contains more Phosphorus +100.5%
Contains more Zinc +26.2%
Contains more Copper +14.1%
Contains more Selenium +1154.5%
Equal in Iron - 7.72
Equal in Potassium - 407
Teff
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 54% 287% 132% 184% 38% 2% 99% 270% 1206% 24%
Seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 190% 290% 240% 369% 36% 3% 125% 308% 356% 302%
Contains less Sodium -25%
Contains more Manganese +239.3%
Contains more Calcium +250.6%
Contains more Magnesium +82.1%
Contains more Phosphorus +100.5%
Contains more Zinc +26.2%
Contains more Copper +14.1%
Contains more Selenium +1154.5%
Equal in Iron - 7.72
Equal in Potassium - 407

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
4
:
7
Seed
Seed
Contains more Vitamin B2 +58.8%
Contains more Vitamin A +500%
Contains more Vitamin E +525%
Contains more Vitamin B1 +59%
Contains more Vitamin B3 +162.6%
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%
Seed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 10% 0% 6% 155% 40% 166% 0% 0% 37% 0% 0%
Contains more Vitamin B2 +58.8%
Contains more Vitamin A +500%
Contains more Vitamin E +525%
Contains more Vitamin B1 +59%
Contains more Vitamin B3 +162.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Teff
Teff
2
:
3
Seed
Seed
Contains more Carbs +73.6%
Contains more Water +52.1%
Contains more Protein +24.4%
Contains more Fats +1191.6%
Contains more Other +102.5%
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
Seed
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Contains more Carbs +73.6%
Contains more Water +52.1%
Contains more Protein +24.4%
Contains more Fats +1191.6%
Contains more Other +102.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Teff
Teff
1
:
2
Seed
Seed
Contains less Saturated Fat -86.5%
Contains more Monounsaturated Fat +292%
Contains more Polyunsaturated fat +2109.6%
Teff
21% 28% 51%
Saturated Fat: 0.449 g
Monounsaturated Fat: 0.589 g
Polyunsaturated fat: 1.071 g
Seed
11% 8% 81%
Saturated Fat: 3.33 g
Monounsaturated Fat: 2.309 g
Polyunsaturated fat: 23.665 g
Contains less Saturated Fat -86.5%
Contains more Monounsaturated Fat +292%
Contains more Polyunsaturated fat +2109.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Teff Seed Opinion
Net carbs 65.13g 7.72g Teff
Protein 13.3g 16.54g Seed
Fats 2.38g 30.74g Seed
Carbs 73.13g 42.12g Teff
Calories 367kcal 486kcal Seed
Starch 36.56g Teff
Fructose 0.47g Teff
Sugar 1.84g Seed
Fiber 8g 34.4g Seed
Calcium 180mg 631mg Seed
Iron 7.63mg 7.72mg Seed
Magnesium 184mg 335mg Seed
Phosphorus 429mg 860mg Seed
Potassium 427mg 407mg Teff
Sodium 12mg 16mg Teff
Zinc 3.63mg 4.58mg Seed
Copper 0.81mg 0.924mg Seed
Manganese 9.24mg 2.723mg Teff
Selenium 4.4µg 55.2µg Seed
Vitamin A 9IU 54IU Seed
Vitamin E 0.08mg 0.5mg Seed
Vitamin C 1.6mg Seed
Vitamin B1 0.39mg 0.62mg Seed
Vitamin B2 0.27mg 0.17mg Teff
Vitamin B3 3.363mg 8.83mg Seed
Vitamin B5 0.942mg Teff
Vitamin B6 0.482mg Teff
Folate 49µg Seed
Vitamin K 1.9µg Teff
Tryptophan 0.139mg 0.436mg Seed
Threonine 0.51mg 0.709mg Seed
Isoleucine 0.501mg 0.801mg Seed
Leucine 1.068mg 1.371mg Seed
Lysine 0.376mg 0.97mg Seed
Methionine 0.428mg 0.588mg Seed
Phenylalanine 0.698mg 1.016mg Seed
Valine 0.686mg 0.95mg Seed
Histidine 0.301mg 0.531mg Seed
Trans Fat 0.14g Teff
Saturated Fat 0.449g 3.33g Teff
Monounsaturated Fat 0.589g 2.309g Seed
Polyunsaturated fat 1.071g 23.665g Seed
Omega-6 - Linoleic acid 5.835g Seed
Omega-3 - ALA 0.135g 17.83g Seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Teff Seed
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
35%
Seed
Minerals Daily Need Coverage Score
229%
Teff
221%
Seed

Comparison summary

Which food contains less Sodium?
Teff
Teff contains less Sodium (difference - 4mg)
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 - 2.881g)
Which food is lower in glycemic index?
Teff
Teff is lower in glycemic index (difference - 15)
Which food is lower in Sugar?
Seed
Seed is lower in Sugar (difference - 1.84g)
Which food is richer in minerals?
Seed
Seed is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.