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  6. Teff vs. Semolina

Teff vs. Semolina — In-Depth Nutrition Comparison

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How are Teff and Semolina different?

  • Teff is richer in Manganese, Iron, Copper, Phosphorus, Magnesium, Fiber, Zinc, Vitamin B2, and Vitamin B1, while Semolina is higher in Selenium.
  • Teff covers your daily need of Manganese 357% more than Semolina.
  • Teff contains 10 times more Iron than Semolina. Teff contains 7.63mg of Iron, while Semolina contains 0.74mg.

Teff, uncooked and Rice, white, long-grain, parboiled, unenriched, dry types were used in this article.

Infographic

Teff vs Semolina 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
8
:
2
Semolina
Semolina
Contains more Calcium +153.5%
Contains more Iron +931.1%
Contains more Magnesium +581.5%
Contains more Phosphorus +180.4%
Contains more Potassium +145.4%
Contains more Zinc +255.9%
Contains more Copper +185.2%
Contains more Manganese +792.8%
Contains less Sodium -83.3%
Contains more Selenium +352.3%
Teff
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 54% 287% 132% 184% 38% 2% 99% 270% 1206% 24%
Semolina
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 28% 20% 66% 16% 1% 28% 95% 135% 109%
Contains more Calcium +153.5%
Contains more Iron +931.1%
Contains more Magnesium +581.5%
Contains more Phosphorus +180.4%
Contains more Potassium +145.4%
Contains more Zinc +255.9%
Contains more Copper +185.2%
Contains more Manganese +792.8%
Contains less Sodium -83.3%
Contains more Selenium +352.3%

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
:
5
Semolina
Semolina
Contains more Vitamin A +∞%
Contains more Vitamin E +166.7%
Contains more Vitamin B1 +74.1%
Contains more Vitamin B2 +440%
Contains more Vitamin B5 +40.2%
Contains more Vitamin K +1800%
Contains more Vitamin B3 +50.1%
Equal in Vitamin B6 - 0.452
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%
Semolina
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 56% 12% 95% 41% 105% 6% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin E +166.7%
Contains more Vitamin B1 +74.1%
Contains more Vitamin B2 +440%
Contains more Vitamin B5 +40.2%
Contains more Vitamin K +1800%
Contains more Vitamin B3 +50.1%
Equal in Vitamin B6 - 0.452

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Teff
Teff
3
:
2
Semolina
Semolina
Contains more Protein +77.1%
Contains more Fats +131.1%
Contains more Other +233.8%
Contains more Carbs +10.6%
Contains more Water +11.8%
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
Semolina
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 g
Contains more Protein +77.1%
Contains more Fats +131.1%
Contains more Other +233.8%
Contains more Carbs +10.6%
Contains more Water +11.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Teff
Teff
2
:
1
Semolina
Semolina
Contains more Monounsaturated Fat +128.3%
Contains more Polyunsaturated fat +232.6%
Contains less Saturated Fat -34.5%
Teff
21% 28% 51%
Saturated Fat: 0.449 g
Monounsaturated Fat: 0.589 g
Polyunsaturated fat: 1.071 g
Semolina
34% 30% 37%
Saturated Fat: 0.294 g
Monounsaturated Fat: 0.258 g
Polyunsaturated fat: 0.322 g
Contains more Monounsaturated Fat +128.3%
Contains more Polyunsaturated fat +232.6%
Contains less Saturated Fat -34.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Teff
Teff
4
:
1
Semolina
Semolina
Contains more Sucrose +195.2%
Contains more Glucose +563.6%
Contains more Fructose +2250%
Contains more Maltose +∞%
Contains more Starch +86.8%
Teff
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
Semolina
100%
Starch: 68.29 g
Sucrose: 0.21 g
Glucose: 0.11 g
Fructose: 0.02 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +195.2%
Contains more Glucose +563.6%
Contains more Fructose +2250%
Contains more Maltose +∞%
Contains more Starch +86.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Teff Semolina Opinion
Net carbs 65.13g 79.09g Semolina
Protein 13.3g 7.51g Teff
Fats 2.38g 1.03g Teff
Carbs 73.13g 80.89g Semolina
Calories 367kcal 374kcal Semolina
Starch 36.56g 68.29g Semolina
Fructose 0.47g 0.02g Teff
Sugar 1.84g 0.33g Semolina
Fiber 8g 1.8g Teff
Calcium 180mg 71mg Teff
Iron 7.63mg 0.74mg Teff
Magnesium 184mg 27mg Teff
Phosphorus 429mg 153mg Teff
Potassium 427mg 174mg Teff
Sodium 12mg 2mg Semolina
Zinc 3.63mg 1.02mg Teff
Copper 0.81mg 0.284mg Teff
Manganese 9.24mg 1.035mg Teff
Selenium 4.4µg 19.9µg Semolina
Vitamin A 9IU 0IU Teff
Vitamin E 0.08mg 0.03mg Teff
Vitamin B1 0.39mg 0.224mg Teff
Vitamin B2 0.27mg 0.05mg Teff
Vitamin B3 3.363mg 5.048mg Semolina
Vitamin B5 0.942mg 0.672mg Teff
Vitamin B6 0.482mg 0.452mg Teff
Folate 8µg Semolina
Vitamin K 1.9µg 0.1µg Teff
Tryptophan 0.139mg 0.103mg Teff
Threonine 0.51mg 0.271mg Teff
Isoleucine 0.501mg 0.339mg Teff
Leucine 1.068mg 0.656mg Teff
Lysine 0.376mg 0.215mg Teff
Methionine 0.428mg 0.183mg Teff
Phenylalanine 0.698mg 0.398mg Teff
Valine 0.686mg 0.47mg Teff
Histidine 0.301mg 0.185mg Teff
Saturated Fat 0.449g 0.294g Semolina
Monounsaturated Fat 0.589g 0.258g Teff
Polyunsaturated fat 1.071g 0.322g Teff
Omega-3 - ALA 0.135g Teff

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Teff Semolina
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
26%
Semolina
Minerals Daily Need Coverage Score
229%
Teff
52%
Semolina

Comparison summary

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 - 54)
Which food is cheaper?
Teff
Teff is cheaper (difference - $1.4)
Which food is richer in minerals?
Teff
Teff is relatively richer in minerals
Which food is lower in Sugar?
Semolina
Semolina is lower in Sugar (difference - 1.51g)
Which food contains less Sodium?
Semolina
Semolina contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Semolina
Semolina is lower in Saturated Fat (difference - 0.155g)
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. Semolina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169758/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.