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 for 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 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 9.24mg | 1.035mg | 357% |
| Iron | 7.63mg | 0.74mg | 86% |
| Copper | 0.81mg | 0.284mg | 58% |
| Phosphorus | 429mg | 153mg | 39% |
| Magnesium | 184mg | 27mg | 37% |
| Selenium | 4.4µg | 19.9µg | 28% |
| Fiber | 8g | 1.8g | 25% |
| Zinc | 3.63mg | 1.02mg | 24% |
| Vitamin B2 | 0.27mg | 0.05mg | 17% |
| Vitamin B1 | 0.39mg | 0.224mg | 14% |
| Starch | 36.56g | 68.29g | 13% |
| Protein | 13.3g | 7.51g | 12% |
| Calcium | 180mg | 71mg | 11% |
| Vitamin B3 | 3.363mg | 5.048mg | 11% |
| Potassium | 427mg | 174mg | 7% |
| Polyunsaturated fat | 1.071g | 0.322g | 5% |
| Vitamin B5 | 0.942mg | 0.672mg | 5% |
| Carbs | 73.13g | 80.89g | 3% |
| Choline | 13.1mg | 2% | |
| Fats | 2.38g | 1.03g | 2% |
| Vitamin B6 | 0.482mg | 0.452mg | 2% |
| Vitamin K | 1.9µg | 0.1µg | 2% |
| Folate | 8µg | 2% | |
| Monounsaturated fat | 0.589g | 0.258g | 1% |
| Saturated fat | 0.449g | 0.294g | 1% |
| Fructose | 0.47g | 0.02g | 1% |
| Calories | 367kcal | 374kcal | 0% |
| Net carbs | 65.13g | 79.09g | N/A |
| Sugar | 1.84g | 0.33g | N/A |
| Sodium | 12mg | 2mg | 0% |
| Vitamin E | 0.08mg | 0.03mg | 0% |
| Tryptophan | 0.139mg | 0.103mg | 0% |
| Threonine | 0.51mg | 0.271mg | 0% |
| Isoleucine | 0.501mg | 0.339mg | 0% |
| Leucine | 1.068mg | 0.656mg | 0% |
| Lysine | 0.376mg | 0.215mg | 0% |
| Methionine | 0.428mg | 0.183mg | 0% |
| Phenylalanine | 0.698mg | 0.398mg | 0% |
| Valine | 0.686mg | 0.47mg | 0% |
| Histidine | 0.301mg | 0.185mg | 0% |
| Omega-3 - ALA | 0.135g | N/A |
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
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~equal in
Galactose
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