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Teff vs. White Bread — In-Depth Nutrition Comparison

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Differences between Teff and White Bread

  • Teff has more Manganese, Copper, Iron, Phosphorus, Magnesium, Vitamin B6, Zinc, and Fiber, while White Bread has more Selenium.
  • Teff's daily need coverage for Manganese is 378% higher.
  • White Bread contains 8 times less Copper than Teff. Teff contains 0.81mg of Copper, while White Bread contains 0.101mg.
  • The amount of Sodium in Teff is lower.

The food types used in this comparison are Teff, uncooked and Bread, white, commercially prepared (includes soft bread crumbs).

Infographic

Teff vs White Bread 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
9
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 16% 43% 11% 135% 34% 20% 42% 64% 70% 120%
Contains more MagnesiumMagnesium +700%
Contains more CalciumCalcium +25%
Contains more PotassiumPotassium +238.9%
Contains more IronIron +111.4%
Contains more CopperCopper +702%
Contains more ZincZinc +390.5%
Contains more PhosphorusPhosphorus +337.8%
Contains less SodiumSodium -97.6%
Contains more ManganeseManganese +1623.9%
Contains more SeleniumSelenium +400%

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
4
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% 0.54% 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 0% 0.06% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
Contains more Vitamin AVitamin A +800%
Contains more Vitamin B5Vitamin B5 +75.7%
Contains more Vitamin B6Vitamin B6 +454%
Contains more Vitamin KVitamin K +850%
Contains more Vitamin EVitamin E +175%
Contains more Vitamin B1Vitamin B1 +36.7%
Contains more Vitamin B3Vitamin B3 +42.1%
Contains more CholineCholine +11.5%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.243mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 g
Contains more ProteinProtein +50.3%
Contains more CarbsCarbs +48%
Contains more OtherOther +19.7%
Contains more FatsFats +39.9%
Contains more WaterWater +312.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Teff
1
21% 28% 51%
Saturated Fat: Sat. Fat 0.449 g
Monounsaturated Fat: Mono. Fat 0.589 g
Polyunsaturated fat: Poly. Fat 1.071 g
24% 21% 55%
Saturated Fat: Sat. Fat 0.698 g
Monounsaturated Fat: Mono. Fat 0.599 g
Polyunsaturated fat: Poly. Fat 1.602 g
Contains less Sat. FatSaturated Fat -35.7%
Contains more Poly. FatPolyunsaturated fat +49.6%
~equal in Monounsaturated Fat ~0.599g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Teff
1
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
87% 4% 6% 4%
Starch: 37.17 g
Sucrose: 0 g
Glucose: 1.57 g
Fructose: 2.43 g
Lactose: 0 g
Maltose: 1.67 g
Galactose: 0 g
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +115.1%
Contains more FructoseFructose +417%
Contains more MaltoseMaltose +16600%
~equal in Starch ~37.17g
~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 White Bread
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Teff White Bread Opinion
Calories 367kcal 266kcal Teff
Protein 13.3g 8.85g Teff
Fats 2.38g 3.33g White Bread
Net carbs 65.13g 46.72g Teff
Carbs 73.13g 49.42g Teff
Magnesium 184mg 23mg Teff
Calcium 180mg 144mg Teff
Potassium 427mg 126mg Teff
Iron 7.63mg 3.61mg Teff
Sugar 1.84g 5.67g Teff
Fiber 8g 2.7g Teff
Copper 0.81mg 0.101mg Teff
Zinc 3.63mg 0.74mg Teff
Starch 36.56g 37.17g White Bread
Phosphorus 429mg 98mg Teff
Sodium 12mg 490mg Teff
Vitamin A 9IU 1IU Teff
Vitamin E 0.08mg 0.22mg White Bread
Manganese 9.24mg 0.536mg Teff
Selenium 4.4µg 22µg White Bread
Vitamin B1 0.39mg 0.533mg White Bread
Vitamin B2 0.27mg 0.243mg Teff
Vitamin B3 3.363mg 4.78mg White Bread
Vitamin B5 0.942mg 0.536mg Teff
Vitamin B6 0.482mg 0.087mg Teff
Vitamin K 1.9µg 0.2µg Teff
Folate 111µg White Bread
Trans Fat 0.027g Teff
Choline 13.1mg 14.6mg White Bread
Saturated Fat 0.449g 0.698g Teff
Monounsaturated Fat 0.589g 0.599g White Bread
Polyunsaturated fat 1.071g 1.602g White Bread
Tryptophan 0.139mg Teff
Threonine 0.51mg Teff
Isoleucine 0.501mg Teff
Leucine 1.068mg Teff
Lysine 0.376mg Teff
Methionine 0.428mg Teff
Phenylalanine 0.698mg Teff
Valine 0.686mg Teff
Histidine 0.301mg Teff
Fructose 0.47g 2.43g White Bread
Omega-3 - EPA 0.001g White Bread
Omega-3 - ALA 0.135g 0.166g White Bread
Omega-6 - Eicosadienoic acid 0g 0.002g White Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Teff White Bread
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
33%
White Bread
Minerals Daily Need Coverage Score
229%
Teff
56%
White Bread

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 - 3.83g)
Which food contains less Sodium?
Teff
Teff contains less Sodium (difference - 478mg)
Which food is lower in Saturated Fat?
Teff
Teff is lower in Saturated Fat (difference - 0.249g)
Which food is lower in glycemic index?
Teff
Teff is lower in glycemic index (difference - 73)
Which food is richer in minerals?
Teff
Teff is relatively richer in minerals
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. White Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.