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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains
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Calcium
+153.5%
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Iron
+931.1%
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Magnesium
+581.5%
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Phosphorus
+180.4%
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Potassium
+145.4%
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Zinc
+255.9%
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Copper
+185.2%
Contains
less
Sodium
-83.3%
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Calcium
+153.5%
Contains
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Iron
+931.1%
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Magnesium
+581.5%
Contains
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Phosphorus
+180.4%
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Potassium
+145.4%
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Zinc
+255.9%
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Copper
+185.2%
Contains
less
Sodium
-83.3%
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
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Vitamin A
+∞%
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Vitamin E
+166.7%
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Vitamin B1
+74.1%
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Vitamin B2
+440%
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Vitamin B5
+40.2%
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Vitamin K
+1800%
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Vitamin B3
+50.1%
Equal in Vitamin B6 - 0.452
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Vitamin A
+∞%
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Vitamin E
+166.7%
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Vitamin B1
+74.1%
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Vitamin B2
+440%
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Vitamin B5
+40.2%
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Vitamin K
+1800%
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Vitamin B3
+50.1%
Equal in Vitamin B6 - 0.452
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Protein
+77.1%
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Fats
+131.1%
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Other
+233.8%
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Carbs
+10.6%
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Water
+11.8%
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Protein
+77.1%
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Fats
+131.1%
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Other
+233.8%
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Carbs
+10.6%
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Water
+11.8%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+128.3%
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Polyunsaturated fat
+232.6%
Contains
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Saturated Fat
-34.5%
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Monounsaturated Fat
+128.3%
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Polyunsaturated fat
+232.6%
Contains
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Saturated Fat
-34.5%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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Sucrose
+195.2%
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Glucose
+563.6%
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Fructose
+2250%
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Maltose
+∞%
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Starch
+86.8%
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Sucrose
+195.2%
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Glucose
+563.6%
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Fructose
+2250%
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Maltose
+∞%
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Starch
+86.8%
Comparison summary table
Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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 |
Net carbs | 65.13g | 79.09g |
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Protein | 13.3g | 7.51g |
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Fats | 2.38g | 1.03g |
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Carbs | 73.13g | 80.89g |
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Calories | 367kcal | 374kcal |
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Starch | 36.56g | 68.29g |
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Fructose | 0.47g | 0.02g |
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Sugar | 1.84g | 0.33g |
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Fiber | 8g | 1.8g |
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Calcium | 180mg | 71mg |
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Iron | 7.63mg | 0.74mg |
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Magnesium | 184mg | 27mg |
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Phosphorus | 429mg | 153mg |
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Potassium | 427mg | 174mg |
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Sodium | 12mg | 2mg |
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Zinc | 3.63mg | 1.02mg |
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Copper | 0.81mg | 0.284mg |
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Vitamin A | 9IU | 0IU |
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Vitamin E | 0.08mg | 0.03mg |
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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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Folate | 8µg |
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Vitamin K | 1.9µg | 0.1µg |
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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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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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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 Fats diet |
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Low Carbs diet |
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Low Calories diet |
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Low glycemic index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
33%

26%

Minerals Daily Need Coverage Score
133%

34%

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?
?
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.