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Teff vs. Pretzel — In-Depth Nutrition Comparison

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How are Teff and Pretzel different?

  • Teff has more Manganese, Copper, Phosphorus, Iron, Magnesium, Vitamin B6, Zinc, Fiber, and Calcium than Pretzel.
  • Daily need coverage for Manganese from Teff is 358% higher.
  • Teff contains 7 times more Calcium than Pretzel. While Teff contains 180mg of Calcium, Pretzel contains only 27mg.
  • Teff has less Sodium.

Teff, uncooked and Snacks, pretzels, hard, plain, salted are the varieties used in this article.

Infographic

Teff vs Pretzel 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
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 131% 54% 38% 286% 270% 99% 184% 1.6% 1205% 24%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 8.1% 20% 172% 52% 28% 55% 162% 132% 24%
Contains more MagnesiumMagnesium +534.5%
Contains more CalciumCalcium +566.7%
Contains more PotassiumPotassium +91.5%
Contains more IronIron +66.6%
Contains more CopperCopper +419.2%
Contains more ZincZinc +249%
Contains more PhosphorusPhosphorus +235.2%
Contains less SodiumSodium -99%
Contains more ManganeseManganese +810.3%
~equal in Selenium ~4.4µg

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
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.54% 1.6% 0% 98% 62% 63% 57% 111% 0% 4.8% 0% 7.1%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 7% 0% 9.4% 0% 106% 77% 99% 19% 17% 0% 7% 125% 16%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +192.5%
Contains more Vitamin B6Vitamin B6 +551.4%
Contains more Vitamin EVitamin E +487.5%
Contains more Vitamin B2Vitamin B2 +23%
Contains more Vitamin B3Vitamin B3 +56.7%
Contains more Vitamin KVitamin K +47.4%
Contains more CholineCholine +125.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.424mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Teff
2
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
10% 3% 80% 3% 4%
Protein: 10.04 g
Fats: 2.93 g
Carbs: 80.39 g
Water: 3.13 g
Other: 3.51 g
Contains more ProteinProtein +32.5%
Contains more WaterWater +181.8%
Contains more FatsFats +23.1%
Contains more OtherOther +48.1%
~equal in Carbs ~80.39g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Teff
0
21% 28% 51%
Saturated Fat: Sat. Fat 0.449 g
Monounsaturated Fat: Mono. Fat 0.589 g
Polyunsaturated fat: Poly. Fat 1.071 g
16% 30% 54%
Saturated Fat: Sat. Fat 0.391 g
Monounsaturated Fat: Mono. Fat 0.727 g
Polyunsaturated fat: Poly. Fat 1.291 g
Contains less Sat. FatSaturated Fat -12.9%
Contains more Mono. FatMonounsaturated Fat +23.4%
Contains more Poly. FatPolyunsaturated fat +20.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Teff
3
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
97%
Starch: 72.58 g
Sucrose: 0 g
Glucose: 0.69 g
Fructose: 0.31 g
Lactose: 0 g
Maltose: 1.11 g
Galactose: 0 g
Contains more SucroseSucrose +∞%
Contains more FructoseFructose +51.6%
Contains more StarchStarch +98.5%
Contains more MaltoseMaltose +11000%
~equal in Glucose ~0.69g
~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.
Teff Pretzel
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Saturated Fat ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Teff Pretzel Opinion
Calories 367kcal 384kcal Pretzel
Protein 13.3g 10.04g Teff
Fats 2.38g 2.93g Pretzel
Vitamin C 2.1mg Pretzel
Net carbs 65.13g 76.99g Pretzel
Carbs 73.13g 80.39g Pretzel
Magnesium 184mg 29mg Teff
Calcium 180mg 27mg Teff
Potassium 427mg 223mg Teff
Iron 7.63mg 4.58mg Teff
Sugar 1.84g 2.21g Teff
Fiber 8g 3.4g Teff
Copper 0.81mg 0.156mg Teff
Zinc 3.63mg 1.04mg Teff
Starch 36.56g 72.58g Pretzel
Phosphorus 429mg 128mg Teff
Sodium 12mg 1240mg Teff
Vitamin A 9IU 0IU Teff
Vitamin E 0.08mg 0.47mg Pretzel
Manganese 9.24mg 1.015mg Teff
Selenium 4.4µg 4.4µg
Vitamin B1 0.39mg 0.424mg Pretzel
Vitamin B2 0.27mg 0.332mg Pretzel
Vitamin B3 3.363mg 5.27mg Pretzel
Vitamin B5 0.942mg 0.322mg Teff
Vitamin B6 0.482mg 0.074mg Teff
Vitamin K 1.9µg 2.8µg Pretzel
Folate 166µg Pretzel
Trans Fat 0.004g Teff
Choline 13.1mg 29.5mg Pretzel
Saturated Fat 0.449g 0.391g Pretzel
Monounsaturated Fat 0.589g 0.727g Pretzel
Polyunsaturated fat 1.071g 1.291g Pretzel
Tryptophan 0.139mg 0.097mg Teff
Threonine 0.51mg 0.25mg Teff
Isoleucine 0.501mg 0.407mg Teff
Leucine 1.068mg 0.757mg Teff
Lysine 0.376mg 0.257mg Teff
Methionine 0.428mg 0.177mg Teff
Phenylalanine 0.698mg 0.52mg Teff
Valine 0.686mg 0.48mg Teff
Histidine 0.301mg 0.22mg Teff
Fructose 0.47g 0.31g Teff
Omega-3 - ALA 0.135g 0.063g Teff
Omega-6 - Gamma-linoleic acid 0g 0.001g Pretzel
Omega-6 - Linoleic acid 1.223g Pretzel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Teff Pretzel
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
31%
Teff
37%
Pretzel
Minerals Daily Need Coverage Score
229%
Teff
67%
Pretzel

Comparison summary

Which food is lower in Cholesterol?
Teff
Teff is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Teff
Teff is lower in Sugar (difference - 0.37g)
Which food contains less Sodium?
Teff
Teff contains less Sodium (difference - 1228mg)
Which food is lower in glycemic index?
Teff
Teff is lower in glycemic index (difference - 83)
Which food is cheaper?
Teff
Teff is cheaper (difference - $2.4)
Which food is richer in minerals?
Teff
Teff is relatively richer in minerals
Which food is lower in Saturated Fat?
Pretzel
Pretzel is lower in Saturated Fat (difference - 0.058g)
Which food is richer in vitamins?
Pretzel
Pretzel is relatively richer in vitamins

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. Pretzel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167555/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.