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  6. Teff vs. Flour

Teff vs. Flour — In-Depth Nutrition Comparison

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Summary of differences between teff and flour

  • Teff has more manganese, copper, phosphorus, magnesium, iron, vitamin B6, zinc, and fiber, while flour has more selenium and vitamin B1.
  • Teff covers your daily need for manganese, 372% more than flour.
  • Teff contains 11 times more vitamin B6 than flour. While teff contains 0.482mg of vitamin B6, flour contains only 0.044mg.

These are the specific foods used in this comparison Teff, uncooked and Wheat flour, white, all-purpose, enriched, bleached.

Infographic

Teff vs Flour 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
8
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%
Flour
Flour
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
Contains more MagnesiumMagnesium +736.4%
Contains more CalciumCalcium +1100%
Contains more PotassiumPotassium +299.1%
Contains more IronIron +64.4%
Contains more CopperCopper +462.5%
Contains more ZincZinc +418.6%
Contains more PhosphorusPhosphorus +297.2%
Contains more ManganeseManganese +1254.8%
Contains less SodiumSodium -83.3%
Contains more SeleniumSelenium +670.5%

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
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 1.6% 98% 62% 63% 57% 111% 0% 4.8% 0%
Flour
Flour
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 1.2% 196% 114% 111% 26% 10% 0% 0.75% 137%
Contains more Vitamin EVitamin E +33.3%
Contains more Vitamin B5Vitamin B5 +115.1%
Contains more Vitamin B6Vitamin B6 +995.5%
Contains more Vitamin KVitamin K +533.3%
Contains more Vitamin B1Vitamin B1 +101.3%
Contains more Vitamin B2Vitamin B2 +83%
Contains more Vitamin B3Vitamin B3 +75.6%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Teff Flour DV% diff.
Manganese 9.24mg 0.682mg 372%
Copper 0.81mg 0.144mg 74%
Selenium 4.4µg 33.9µg 54%
Phosphorus 429mg 108mg 46%
Folate 183µg 46%
Magnesium 184mg 22mg 39%
Iron 7.63mg 4.64mg 37%
Vitamin B6 0.482mg 0.044mg 34%
Vitamin B1 0.39mg 0.785mg 33%
Zinc 3.63mg 0.7mg 27%
Fiber 8g 2.7g 21%
Calcium 180mg 15mg 17%
Vitamin B2 0.27mg 0.494mg 17%
Vitamin B3 3.363mg 5.904mg 16%
Starch 36.56g 15%
Vitamin B5 0.942mg 0.438mg 10%
Potassium 427mg 107mg 9%
Protein 13.3g 10.33g 6%
Polyunsaturated fat 1.071g 0.413g 4%
Fats 2.38g 0.98g 2%
Carbs 73.13g 76.31g 1%
Vitamin K 1.9µg 0.3µg 1%
Saturated fat 0.449g 0.155g 1%
Monounsaturated fat 0.589g 0.087g 1%
Fructose 0.47g 1%
Calories 367kcal 364kcal 0%
Protein per 100 calories 3.6g 2.8g N/A
Calories per 10 g protein 276kcal 352kcal N/A
Weight per 100 calories 27g 27g N/A
Unsaturated / Saturated Fat ratio 3.7 3.2 N/A
Net carbs 65.13g 73.61g N/A
Sugar 1.84g 0.27g N/A
Sodium 12mg 2mg 0%
Vitamin E 0.08mg 0.06mg 0%
Choline 13.1mg 10.4mg 0%
Tryptophan 0.139mg 0.127mg 0%
Threonine 0.51mg 0.281mg 0%
Isoleucine 0.501mg 0.357mg 0%
Leucine 1.068mg 0.71mg 0%
Lysine 0.376mg 0.228mg 0%
Methionine 0.428mg 0.183mg 0%
Phenylalanine 0.698mg 0.52mg 0%
Valine 0.686mg 0.415mg 0%
Histidine 0.301mg 0.23mg 0%
Omega-3 - ALA 0.135g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Teff
Teff
3
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
Flour
Flour
2
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Contains more ProteinProtein +28.8%
Contains more FatsFats +142.9%
Contains more OtherOther +415.2%
Contains more WaterWater +35.1%
~equal in Carbs ~76.31g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Teff
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
Flour
Flour
1
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 g
Contains more Mono. FatMonounsaturated fat +577%
Contains more Poly. FatPolyunsaturated fat +159.3%
Contains less Sat. FatSaturated fat -65.5%

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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.