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  6. Teff vs. Soba

Teff vs. Soba — In-Depth Nutrition Comparison

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What are the differences between Teff and Soba?

  • Teff is richer than Soba in Manganese, Iron, Copper, Phosphorus, Magnesium, Vitamin B6, Zinc, Vitamin B1, Vitamin B2, and Vitamin B3.
  • Teff's daily need coverage for Manganese is 385% more.
  • Teff has 101 times more Copper than Soba. While Teff has 0.81mg of Copper, Soba has only 0.008mg.

We used Teff, uncooked and Noodles, japanese, soba, cooked types in this article.

Infographic

Teff vs Soba 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
10
:
0
Soba
Soba
Contains more Calcium +4400%
Contains more Iron +1489.6%
Contains more Magnesium +1944.4%
Contains more Phosphorus +1616%
Contains more Potassium +1120%
Contains less Sodium -80%
Contains more Zinc +2925%
Contains more Copper +10025%
Contains more Manganese +2370.6%
Teff
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 54% 287% 132% 184% 38% 2% 99% 270% 1206% 24%
Soba
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 18% 7% 11% 4% 8% 4% 3% 49% 0%
Contains more Calcium +4400%
Contains more Iron +1489.6%
Contains more Magnesium +1944.4%
Contains more Phosphorus +1616%
Contains more Potassium +1120%
Contains less Sodium -80%
Contains more Zinc +2925%
Contains more Copper +10025%
Contains more Manganese +2370.6%

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
8
:
4
Soba
Soba
Contains more Vitamin A +∞%
Contains more Vitamin B1 +314.9%
Contains more Vitamin B2 +938.5%
Contains more Vitamin B3 +559.4%
Contains more Vitamin B5 +300.9%
Contains more Vitamin B6 +1105%
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%
Soba
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 24% 6% 10% 15% 10% 6% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +314.9%
Contains more Vitamin B2 +938.5%
Contains more Vitamin B3 +559.4%
Contains more Vitamin B5 +300.9%
Contains more Vitamin B6 +1105%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Teff
Teff
4
:
1
Soba
Soba
Contains more Protein +162.8%
Contains more Fats +2280%
Contains more Carbs +241.1%
Contains more Other +507.7%
Contains more Water +727.8%
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
Soba
5% 21% 73%
Protein: 5.06 g
Fats: 0.1 g
Carbs: 21.44 g
Water: 73.01 g
Other: 0.39 g
Contains more Protein +162.8%
Contains more Fats +2280%
Contains more Carbs +241.1%
Contains more Other +507.7%
Contains more Water +727.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Teff
Teff
2
:
1
Soba
Soba
Contains more Monounsaturated Fat +2165.4%
Contains more Polyunsaturated fat +3354.8%
Contains less Saturated Fat -95.8%
Teff
21% 28% 51%
Saturated Fat: 0.449 g
Monounsaturated Fat: 0.589 g
Polyunsaturated fat: 1.071 g
Soba
25% 34% 41%
Saturated Fat: 0.019 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.031 g
Contains more Monounsaturated Fat +2165.4%
Contains more Polyunsaturated fat +3354.8%
Contains less Saturated Fat -95.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Teff Soba Opinion
Net carbs 65.13g 21.44g Teff
Protein 13.3g 5.06g Teff
Fats 2.38g 0.1g Teff
Carbs 73.13g 21.44g Teff
Calories 367kcal 99kcal Teff
Starch 36.56g Teff
Fructose 0.47g Teff
Sugar 1.84g Soba
Fiber 8g Teff
Calcium 180mg 4mg Teff
Iron 7.63mg 0.48mg Teff
Magnesium 184mg 9mg Teff
Phosphorus 429mg 25mg Teff
Potassium 427mg 35mg Teff
Sodium 12mg 60mg Teff
Zinc 3.63mg 0.12mg Teff
Copper 0.81mg 0.008mg Teff
Manganese 9.24mg 0.374mg Teff
Selenium 4.4µg Teff
Vitamin A 9IU 0IU Teff
Vitamin E 0.08mg Teff
Vitamin B1 0.39mg 0.094mg Teff
Vitamin B2 0.27mg 0.026mg Teff
Vitamin B3 3.363mg 0.51mg Teff
Vitamin B5 0.942mg 0.235mg Teff
Vitamin B6 0.482mg 0.04mg Teff
Folate 7µg Soba
Vitamin K 1.9µg Teff
Tryptophan 0.139mg 0.072mg Teff
Threonine 0.51mg 0.177mg Teff
Isoleucine 0.501mg 0.195mg Teff
Leucine 1.068mg 0.33mg Teff
Lysine 0.376mg 0.214mg Teff
Methionine 0.428mg 0.072mg Teff
Phenylalanine 0.698mg 0.217mg Teff
Valine 0.686mg 0.249mg Teff
Histidine 0.301mg 0.119mg Teff
Saturated Fat 0.449g 0.019g Soba
Monounsaturated Fat 0.589g 0.026g Teff
Polyunsaturated fat 1.071g 0.031g Teff
Omega-3 - ALA 0.135g Teff

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Teff Soba
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
6%
Soba
Minerals Daily Need Coverage Score
229%
Teff
10%
Soba

Comparison summary

Which food contains less Sodium?
Teff
Teff contains less Sodium (difference - 48mg)
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 - 46)
Which food is richer in minerals?
Teff
Teff is relatively richer in minerals
Which food is richer in vitamins?
Teff
Teff is relatively richer in vitamins
Which food is lower in Sugar?
Soba
Soba is lower in Sugar (difference - 1.84g)
Which food is lower in Saturated Fat?
Soba
Soba is lower in Saturated Fat (difference - 0.43g)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Soba - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168907/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.