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Teff vs. Sweet and sour — In-Depth Nutrition Comparison

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Important differences between teff and sweet and sour

  • Teff has more manganese, iron, copper, phosphorus, magnesium, vitamin B6, zinc, fiber, vitamin B1, and vitamin B3 than sweet and sour.
  • Teff's daily need coverage for manganese is 369% more.
  • Teff contains 80 times more fiber than sweet and sour. Teff contains 8g of fiber, while sweet, and sour contains 0.1g.

The food varieties used in the comparison are Teff, uncooked and Sauce, sweet and sour, ready-to-serve.

Infographic

Teff vs Sweet and sour 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 3% 8.7% 7.9% 26% 2.5% 3% 48% 99% 2.2%
Contains more MagnesiumMagnesium +2200%
Contains more CalciumCalcium +1700%
Contains more PotassiumPotassium +331.3%
Contains more IronIron +3533.3%
Contains more CopperCopper +925.3%
Contains more ZincZinc +3933.3%
Contains more PhosphorusPhosphorus +6028.6%
Contains less SodiumSodium -96.8%
Contains more ManganeseManganese +1114.2%
Contains more SeleniumSelenium +1000%

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%
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 29% 0.33% 0.2% 0% 12% 4.4% 3.5% 5.6% 12% 0% 0.5% 6% 1.3%
Contains more Vitamin EVitamin E +700%
Contains more Vitamin B1Vitamin B1 +712.5%
Contains more Vitamin B2Vitamin B2 +1321.1%
Contains more Vitamin B3Vitamin B3 +1698.4%
Contains more Vitamin B5Vitamin B5 +912.9%
Contains more Vitamin B6Vitamin B6 +809.4%
Contains more Vitamin KVitamin K +850%
Contains more CholineCholine +445.8%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
38% 60%
Protein: 0.27 g
Fats: 0.02 g
Carbs: 38.22 g
Water: 60.27 g
Other: 1.22 g
Contains more ProteinProtein +4825.9%
Contains more FatsFats +11800%
Contains more CarbsCarbs +91.3%
Contains more OtherOther +94.3%
Contains more WaterWater +583.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Teff Sweet and sour DV% diff.
Manganese 9.24mg 0.761mg 369%
Iron 7.63mg 0.21mg 93%
Copper 0.81mg 0.079mg 81%
Phosphorus 429mg 7mg 60%
Magnesium 184mg 8mg 42%
Vitamin B6 0.482mg 0.053mg 33%
Fiber 8g 0.1g 32%
Zinc 3.63mg 0.09mg 32%
Vitamin B1 0.39mg 0.048mg 29%
Protein 13.3g 0.27g 26%
Vitamin B3 3.363mg 0.187mg 20%
Vitamin B2 0.27mg 0.019mg 19%
Calcium 180mg 10mg 17%
Vitamin B5 0.942mg 0.093mg 17%
Sodium 12mg 371mg 16%
Starch 36.56g 15%
Carbs 73.13g 38.22g 12%
Calories 367kcal 150kcal 11%
Vitamin C 8.7mg 10%
Potassium 427mg 99mg 10%
Polyunsaturated fat 1.071g 0g 7%
Selenium 4.4µg 0.4µg 7%
Fats 2.38g 0.02g 4%
Folate 8µg 2%
Choline 13.1mg 2.4mg 2%
Saturated fat 0.449g 0g 2%
Monounsaturated fat 0.589g 0g 1%
Vitamin K 1.9µg 0.2µg 1%
Fructose 0.47g 1%
Net carbs 65.13g 38.12g N/A
Sugar 1.84g 18.75g N/A
Vitamin E 0.08mg 0.01mg 0%
Vitamin A 0µg 1µg 0%
Tryptophan 0.139mg 0%
Threonine 0.51mg 0%
Isoleucine 0.501mg 0%
Leucine 1.068mg 0%
Lysine 0.376mg 0%
Methionine 0.428mg 0%
Phenylalanine 0.698mg 0%
Valine 0.686mg 0%
Histidine 0.301mg 0%
Omega-3 - ALA 0.135g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Teff Sweet and sour
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
6%
Sweet and sour
Minerals Daily Need Coverage Score
229%
Teff
21%
Sweet and sour

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 - 16.91g)
Which food contains less Sodium?
Teff
Teff contains less Sodium (difference - 359mg)
Which food is lower in glycemic index?
Teff
Teff is lower in glycemic index (difference - 70)
Which food is richer in minerals?
Teff
Teff is relatively richer in minerals
Which food is lower in Saturated fat?
Sweet and sour
Sweet and sour is lower in Saturated fat (difference - 0.449g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.

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. Sweet and sour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174066/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.