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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 of 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Teff
Teff
7
:
1
Flour
Flour
Contains more Calcium +1100%
Contains more Iron +64.4%
Contains more Magnesium +736.4%
Contains more Phosphorus +297.2%
Contains more Potassium +299.1%
Contains more Zinc +418.6%
Contains more Copper +462.5%
Contains less Sodium -83.3%
Teff
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 54% 287% 132% 184% 38% 2% 99% 270%
Flour
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 174% 16% 47% 10% 1% 20% 48%
Contains more Calcium +1100%
Contains more Iron +64.4%
Contains more Magnesium +736.4%
Contains more Phosphorus +297.2%
Contains more Potassium +299.1%
Contains more Zinc +418.6%
Contains more Copper +462.5%
Contains less Sodium -83.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Teff
Teff
5
:
7
Flour
Flour
Contains more Vitamin A +∞%
Contains more Vitamin E +33.3%
Contains more Vitamin B5 +115.1%
Contains more Vitamin B6 +995.5%
Contains more Vitamin K +533.3%
Contains more Vitamin B1 +101.3%
Contains more Vitamin B2 +83%
Contains more Vitamin B3 +75.6%
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%
Flour
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 197% 114% 111% 27% 11% 138% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin E +33.3%
Contains more Vitamin B5 +115.1%
Contains more Vitamin B6 +995.5%
Contains more Vitamin K +533.3%
Contains more Vitamin B1 +101.3%
Contains more Vitamin B2 +83%
Contains more Vitamin B3 +75.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Teff
Teff
3
:
2
Flour
Flour
Contains more Protein +28.8%
Contains more Fats +142.9%
Contains more Other +415.2%
Contains more Water +35.1%
Equal in Carbs - 76.31
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
Flour
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 Protein +28.8%
Contains more Fats +142.9%
Contains more Other +415.2%
Contains more Water +35.1%
Equal in Carbs - 76.31

Fat Type Comparison

Fat type breakdown side-by-side comparison
Teff
Teff
2
:
1
Flour
Flour
Contains more Monounsaturated Fat +577%
Contains more Polyunsaturated fat +159.3%
Contains less Saturated Fat -65.5%
Teff
21% 28% 51%
Saturated Fat: 0.449 g
Monounsaturated Fat: 0.589 g
Polyunsaturated fat: 1.071 g
Flour
24% 13% 63%
Saturated Fat: 0.155 g
Monounsaturated Fat: 0.087 g
Polyunsaturated fat: 0.413 g
Contains more Monounsaturated Fat +577%
Contains more Polyunsaturated fat +159.3%
Contains less Saturated Fat -65.5%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Teff Flour
Lower in Cholesterol ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Teff Flour Opinion
Net carbs 65.13g 73.61g Flour
Protein 13.3g 10.33g Teff
Fats 2.38g 0.98g Teff
Carbs 73.13g 76.31g Flour
Calories 367kcal 364kcal Teff
Starch 36.56g Teff
Fructose 0.47g Teff
Sugar 1.84g 0.27g Flour
Fiber 8g 2.7g Teff
Calcium 180mg 15mg Teff
Iron 7.63mg 4.64mg Teff
Magnesium 184mg 22mg Teff
Phosphorus 429mg 108mg Teff
Potassium 427mg 107mg Teff
Sodium 12mg 2mg Flour
Zinc 3.63mg 0.7mg Teff
Copper 0.81mg 0.144mg Teff
Vitamin A 9IU 0IU Teff
Vitamin E 0.08mg 0.06mg Teff
Vitamin B1 0.39mg 0.785mg Flour
Vitamin B2 0.27mg 0.494mg Flour
Vitamin B3 3.363mg 5.904mg Flour
Vitamin B5 0.942mg 0.438mg Teff
Vitamin B6 0.482mg 0.044mg Teff
Folate 183µg Flour
Vitamin K 1.9µg 0.3µg Teff
Tryptophan 0.139mg 0.127mg Teff
Threonine 0.51mg 0.281mg Teff
Isoleucine 0.501mg 0.357mg Teff
Leucine 1.068mg 0.71mg Teff
Lysine 0.376mg 0.228mg Teff
Methionine 0.428mg 0.183mg Teff
Phenylalanine 0.698mg 0.52mg Teff
Valine 0.686mg 0.415mg Teff
Histidine 0.301mg 0.23mg Teff
Saturated Fat 0.449g 0.155g Flour
Monounsaturated Fat 0.589g 0.087g Teff
Polyunsaturated fat 1.071g 0.413g Teff
Omega-3 - ALA 0.135g Teff

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Teff Flour
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 show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
33%
Teff
50%
Flour
Minerals Daily Need Coverage Score
133%
Teff
40%
Flour

Comparison summary

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 - 72)
Which food is cheaper?
Teff
Teff is cheaper (difference - $1)
Which food is richer in minerals?
Teff
Teff is relatively richer in minerals
Which food is lower in Sugar?
Flour
Flour is lower in Sugar (difference - 1.57g)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Flour
Flour is lower in Saturated Fat (difference - 0.294g)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.