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.
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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.
| Contains more MagnesiumMagnesium | +581.5% |
| Contains more CalciumCalcium | +153.5% |
| Contains more PotassiumPotassium | +145.4% |
| Contains more IronIron | +931.1% |
| Contains more CopperCopper | +185.2% |
| Contains more ZincZinc | +255.9% |
| Contains more PhosphorusPhosphorus | +180.4% |
| Contains more ManganeseManganese | +792.8% |
| Contains less SodiumSodium | -83.3% |
| Contains more SeleniumSelenium | +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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +166.7% |
| Contains more Vitamin B1Vitamin B1 | +74.1% |
| Contains more Vitamin B2Vitamin B2 | +440% |
| Contains more Vitamin B5Vitamin B5 | +40.2% |
| Contains more Vitamin KVitamin K | +1800% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B3Vitamin B3 | +50.1% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +77.1% |
| Contains more FatsFats | +131.1% |
| Contains more OtherOther | +233.8% |
| Contains more CarbsCarbs | +10.6% |
| Contains more WaterWater | +11.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated Fat | +128.3% |
| Contains more Poly. FatPolyunsaturated fat | +232.6% |
| Contains less Sat. FatSaturated Fat | -34.5% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +195.2% |
| Contains more GlucoseGlucose | +563.6% |
| Contains more FructoseFructose | +2250% |
| Contains more MaltoseMaltose | +∞% |
| Contains more StarchStarch | +86.8% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 367kcal | 374kcal |
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| Protein | 13.3g | 7.51g |
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| Fats | 2.38g | 1.03g |
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| Net carbs | 65.13g | 79.09g |
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| Carbs | 73.13g | 80.89g |
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| Magnesium | 184mg | 27mg |
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| Calcium | 180mg | 71mg |
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| Potassium | 427mg | 174mg |
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| Iron | 7.63mg | 0.74mg |
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| Sugar | 1.84g | 0.33g |
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| Fiber | 8g | 1.8g |
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| Copper | 0.81mg | 0.284mg |
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| Zinc | 3.63mg | 1.02mg |
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| Starch | 36.56g | 68.29g |
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| Phosphorus | 429mg | 153mg |
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| Sodium | 12mg | 2mg |
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| Vitamin A | 9IU | 0IU |
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| Vitamin E | 0.08mg | 0.03mg |
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| Manganese | 9.24mg | 1.035mg |
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| Selenium | 4.4µg | 19.9µg |
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| Vitamin B1 | 0.39mg | 0.224mg |
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| Vitamin B2 | 0.27mg | 0.05mg |
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| Vitamin B3 | 3.363mg | 5.048mg |
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| Vitamin B5 | 0.942mg | 0.672mg |
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| Vitamin B6 | 0.482mg | 0.452mg |
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| Vitamin K | 1.9µg | 0.1µg |
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| Folate | 8µg |
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| Choline | 13.1mg |
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| Saturated Fat | 0.449g | 0.294g |
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| Monounsaturated Fat | 0.589g | 0.258g |
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| Polyunsaturated fat | 1.071g | 0.322g |
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| Tryptophan | 0.139mg | 0.103mg |
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| Threonine | 0.51mg | 0.271mg |
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| Isoleucine | 0.501mg | 0.339mg |
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| Leucine | 1.068mg | 0.656mg |
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| Lysine | 0.376mg | 0.215mg |
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| Methionine | 0.428mg | 0.183mg |
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| Phenylalanine | 0.698mg | 0.398mg |
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| Valine | 0.686mg | 0.47mg |
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| Histidine | 0.301mg | 0.185mg |
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| Fructose | 0.47g | 0.02g |
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| Omega-3 - ALA | 0.135g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
31%
24%
Minerals Daily Need Coverage Score
229%
52%
Comparison summary
Which food is lower in Cholesterol?
Teff is lower in Cholesterol (difference - 0mg)
Which food is lower in glycemic index?
Teff is lower in glycemic index (difference - 54)
Which food is cheaper?
Teff is cheaper (difference - $1.4)
Which food is richer in minerals?
Teff is relatively richer in minerals
Which food is lower in Sugar?
Semolina is lower in Sugar (difference - 1.51g)
Which food contains less Sodium?
Semolina contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Semolina is lower in Saturated Fat (difference - 0.155g)
Which food is richer in vitamins?
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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.