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Teff vs. Turmeric — In-Depth Nutrition Comparison

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A recap on differences between teff and turmeric

  • Teff has more vitamin B6, vitamin B1, phosphorus, and vitamin B3; however, turmeric is higher in iron, manganese, fiber, copper, potassium, and vitamin E.
  • Turmeric covers your daily iron needs 592% more than teff.
  • Turmeric contains 7 times less vitamin B1 than teff. Teff contains 0.39mg of vitamin B1, while turmeric contains 0.058mg.

Food varieties used in this article are Teff, uncooked and Spices, turmeric, ground.

Infographic

Teff vs Turmeric 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
2
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 149% 50% 184% 2063% 433% 123% 128% 3.5% 2583% 34%
Contains more PhosphorusPhosphorus +43.5%
Contains less SodiumSodium -55.6%
Contains more MagnesiumMagnesium +13%
Contains more PotassiumPotassium +387.1%
Contains more IronIron +620.8%
Contains more CopperCopper +60.5%
Contains more ZincZinc +24%
Contains more ManganeseManganese +114.3%
Contains more SeleniumSelenium +40.9%
~equal in Calcium ~168mg

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
5
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 2.3% 0% 89% 0% 15% 35% 25% 33% 25% 0% 34% 15% 27%
Contains more Vitamin B1Vitamin B1 +572.4%
Contains more Vitamin B2Vitamin B2 +80%
Contains more Vitamin B3Vitamin B3 +149.1%
Contains more Vitamin B5Vitamin B5 +73.8%
Contains more Vitamin B6Vitamin B6 +350.5%
Contains more Vitamin EVitamin E +5437.5%
Contains more Vitamin KVitamin K +605.3%
Contains more CholineCholine +275.6%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~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% 67% 13% 7%
Protein: 9.68 g
Fats: 3.25 g
Carbs: 67.14 g
Water: 12.85 g
Other: 7.08 g
Contains more ProteinProtein +37.4%
Contains more FatsFats +36.6%
Contains more WaterWater +45.7%
Contains more OtherOther +198.7%
~equal in Carbs ~67.14g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Teff
3
21% 28% 51%
Saturated fat: Sat. Fat 0.449 g
Monounsaturated fat: Mono. Fat 0.589 g
Polyunsaturated fat: Poly. Fat 1.071 g
60% 15% 25%
Saturated fat: Sat. Fat 1.838 g
Monounsaturated fat: Mono. Fat 0.449 g
Polyunsaturated fat: Poly. Fat 0.756 g
Contains less Sat. FatSaturated fat -75.6%
Contains more Mono. FatMonounsaturated fat +31.2%
Contains more Poly. FatPolyunsaturated fat +41.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Teff
4
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
74% 12% 14%
Starch: 0 g
Sucrose: 2.38 g
Glucose: 0.38 g
Fructose: 0.45 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +92.1%
Contains more MaltoseMaltose +∞%
Contains more SucroseSucrose +283.9%
~equal in Fructose ~0.45g
~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 Turmeric
Rich in minerals ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Teff Turmeric DV% diff.
Iron 7.63mg 55mg 592%
Manganese 9.24mg 19.8mg 459%
Fiber 8g 22.7g 59%
Copper 0.81mg 1.3mg 54%
Potassium 427mg 2080mg 49%
Vitamin E 0.08mg 4.43mg 29%
Vitamin B6 0.482mg 0.107mg 29%
Vitamin B1 0.39mg 0.058mg 28%
Phosphorus 429mg 299mg 19%
Starch 36.56g 15%
Vitamin B3 3.363mg 1.35mg 13%
Vitamin K 1.9µg 13.4µg 10%
Vitamin B2 0.27mg 0.15mg 9%
Vitamin B5 0.942mg 0.542mg 8%
Zinc 3.63mg 4.5mg 8%
Protein 13.3g 9.68g 7%
Choline 13.1mg 49.2mg 7%
Magnesium 184mg 208mg 6%
Saturated fat 0.449g 1.838g 6%
Folate 20µg 5%
Calories 367kcal 312kcal 3%
Selenium 4.4µg 6.2µg 3%
Carbs 73.13g 67.14g 2%
Polyunsaturated fat 1.071g 0.756g 2%
Sodium 12mg 27mg 1%
Calcium 180mg 168mg 1%
Vitamin C 0.7mg 1%
Fats 2.38g 3.25g 1%
Net carbs 65.13g 44.44g N/A
Sugar 1.84g 3.21g N/A
Trans fat 0.056g N/A
Monounsaturated fat 0.589g 0.449g 0%
Tryptophan 0.139mg 0.17mg 0%
Threonine 0.51mg 0.33mg 0%
Isoleucine 0.501mg 0.47mg 0%
Leucine 1.068mg 0.81mg 0%
Lysine 0.376mg 0.38mg 0%
Methionine 0.428mg 0.14mg 0%
Phenylalanine 0.698mg 0.53mg 0%
Valine 0.686mg 0.66mg 0%
Histidine 0.301mg 0.15mg 0%
Fructose 0.47g 0.45g 0%
Omega-3 - ALA 0.135g 0.003g N/A
Omega-6 - Gamma-linoleic acid 0g 0.081g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Teff Turmeric
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
23%
Turmeric
Minerals Daily Need Coverage Score
229%
Teff
575%
Turmeric

Comparison summary

Which food is richer in minerals?
Turmeric
Turmeric is relatively richer in minerals
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 - 1.37g)
Which food contains less Sodium?
Teff
Teff contains less Sodium (difference - 15mg)
Which food is lower in Saturated fat?
Teff
Teff is lower in Saturated fat (difference - 1.389g)
Which food is lower in glycemic index?
Teff
Teff is lower in glycemic index (difference - 0)
Which food is cheaper?
Teff
Teff is cheaper (difference - $2.5)
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. Turmeric - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172231/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.