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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
10
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%
Soba
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 1.2% 3.1% 18% 2.7% 3.3% 11% 7.8% 49% 0%
Contains more MagnesiumMagnesium +1944.4%
Contains more CalciumCalcium +4400%
Contains more PotassiumPotassium +1120%
Contains more IronIron +1489.6%
Contains more CopperCopper +10025%
Contains more ZincZinc +2925%
Contains more PhosphorusPhosphorus +1616%
Contains less SodiumSodium -80%
Contains more ManganeseManganese +2370.6%
Contains more SeleniumSelenium +∞%

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
8
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% 1.6% 0% 98% 62% 63% 57% 111% 0% 4.8% 0% 7.1%
Soba
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 0% 0% 0% 0% 24% 6% 9.6% 14% 9.2% 0% 0% 5.3% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +314.9%
Contains more Vitamin B2Vitamin B2 +938.5%
Contains more Vitamin B3Vitamin B3 +559.4%
Contains more Vitamin B5Vitamin B5 +300.9%
Contains more Vitamin B6Vitamin B6 +1105%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Teff Soba DV% diff.
Manganese 9.24mg 0.374mg 385%
Iron 7.63mg 0.48mg 89%
Copper 0.81mg 0.008mg 89%
Phosphorus 429mg 25mg 58%
Magnesium 184mg 9mg 42%
Vitamin B6 0.482mg 0.04mg 34%
Fiber 8g 32%
Zinc 3.63mg 0.12mg 32%
Vitamin B1 0.39mg 0.094mg 25%
Vitamin B2 0.27mg 0.026mg 19%
Calcium 180mg 4mg 18%
Vitamin B3 3.363mg 0.51mg 18%
Carbs 73.13g 21.44g 17%
Protein 13.3g 5.06g 16%
Starch 36.56g 15%
Vitamin B5 0.942mg 0.235mg 14%
Calories 367kcal 99kcal 13%
Potassium 427mg 35mg 12%
Selenium 4.4µg 8%
Polyunsaturated fat 1.071g 0.031g 7%
Fats 2.38g 0.1g 4%
Saturated fat 0.449g 0.019g 2%
Sodium 12mg 60mg 2%
Vitamin K 1.9µg 2%
Folate 7µg 2%
Choline 13.1mg 2%
Fructose 0.47g 1%
Vitamin E 0.08mg 1%
Monounsaturated fat 0.589g 0.026g 1%
Net carbs 65.13g 21.44g N/A
Sugar 1.84g N/A
Tryptophan 0.139mg 0.072mg 0%
Threonine 0.51mg 0.177mg 0%
Isoleucine 0.501mg 0.195mg 0%
Leucine 1.068mg 0.33mg 0%
Lysine 0.376mg 0.214mg 0%
Methionine 0.428mg 0.072mg 0%
Phenylalanine 0.698mg 0.217mg 0%
Valine 0.686mg 0.249mg 0%
Histidine 0.301mg 0.119mg 0%
Omega-3 - ALA 0.135g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Teff
4
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
1
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 ProteinProtein +162.8%
Contains more FatsFats +2280%
Contains more CarbsCarbs +241.1%
Contains more OtherOther +507.7%
Contains more WaterWater +727.8%

Fat Type Comparison

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

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.