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  6. Teff vs. Yam

Teff vs. Yam — In-Depth Nutrition Comparison

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Summary of differences between Teff and Yam

  • The amount of Manganese, Iron, Copper, Phosphorus, Magnesium, Zinc, Vitamin B1, Vitamin B2, Vitamin B3, and Calcium in Teff is higher than in Yam.
  • Teff covers your daily need of Manganese 384% more than Yam.
  • Teff contains 15 times more Zinc than Yam. While Teff contains 3.63mg of Zinc, Yam contains only 0.24mg.

These are the specific foods used in this comparison Teff, uncooked and Yam, raw.

Infographic

Teff vs Yam 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
:
2
Yam
Yam
Contains more Calcium +958.8%
Contains more Iron +1313%
Contains more Magnesium +776.2%
Contains more Phosphorus +680%
Contains more Zinc +1412.5%
Contains more Copper +355.1%
Contains more Manganese +2227.5%
Contains more Selenium +528.6%
Contains more Potassium +91.1%
Contains less Sodium -25%
Teff
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 54% 287% 132% 184% 38% 2% 99% 270% 1206% 24%
Yam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 21% 15% 24% 72% 2% 7% 60% 52% 4%
Contains more Calcium +958.8%
Contains more Iron +1313%
Contains more Magnesium +776.2%
Contains more Phosphorus +680%
Contains more Zinc +1412.5%
Contains more Copper +355.1%
Contains more Manganese +2227.5%
Contains more Selenium +528.6%
Contains more Potassium +91.1%
Contains less Sodium -25%

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
5
:
7
Yam
Yam
Contains more Vitamin B1 +248.2%
Contains more Vitamin B2 +743.8%
Contains more Vitamin B3 +509.2%
Contains more Vitamin B5 +200%
Contains more Vitamin B6 +64.5%
Contains more Vitamin A +1433.3%
Contains more Vitamin E +337.5%
Contains more Vitamin K +21.1%
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%
Yam
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 7% 0% 57% 28% 8% 11% 19% 68% 18% 0% 6%
Contains more Vitamin B1 +248.2%
Contains more Vitamin B2 +743.8%
Contains more Vitamin B3 +509.2%
Contains more Vitamin B5 +200%
Contains more Vitamin B6 +64.5%
Contains more Vitamin A +1433.3%
Contains more Vitamin E +337.5%
Contains more Vitamin K +21.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Teff
Teff
4
:
1
Yam
Yam
Contains more Protein +769.3%
Contains more Fats +1300%
Contains more Carbs +162.3%
Contains more Other +189%
Contains more Water +689.1%
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
Yam
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Contains more Protein +769.3%
Contains more Fats +1300%
Contains more Carbs +162.3%
Contains more Other +189%
Contains more Water +689.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Teff
Teff
2
:
1
Yam
Yam
Contains more Monounsaturated Fat +9716.7%
Contains more Polyunsaturated fat +1309.2%
Contains less Saturated Fat -91.8%
Teff
21% 28% 51%
Saturated Fat: 0.449 g
Monounsaturated Fat: 0.589 g
Polyunsaturated fat: 1.071 g
Yam
31% 5% 64%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.076 g
Contains more Monounsaturated Fat +9716.7%
Contains more Polyunsaturated fat +1309.2%
Contains less Saturated Fat -91.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Teff Yam Opinion
Net carbs 65.13g 23.78g Teff
Protein 13.3g 1.53g Teff
Fats 2.38g 0.17g Teff
Carbs 73.13g 27.88g Teff
Calories 367kcal 118kcal Teff
Starch 36.56g Teff
Fructose 0.47g Teff
Sugar 1.84g 0.5g Yam
Fiber 8g 4.1g Teff
Calcium 180mg 17mg Teff
Iron 7.63mg 0.54mg Teff
Magnesium 184mg 21mg Teff
Phosphorus 429mg 55mg Teff
Potassium 427mg 816mg Yam
Sodium 12mg 9mg Yam
Zinc 3.63mg 0.24mg Teff
Copper 0.81mg 0.178mg Teff
Manganese 9.24mg 0.397mg Teff
Selenium 4.4µg 0.7µg Teff
Vitamin A 9IU 138IU Yam
Vitamin A RAE 0µg 7µg Yam
Vitamin E 0.08mg 0.35mg Yam
Vitamin C 17.1mg Yam
Vitamin B1 0.39mg 0.112mg Teff
Vitamin B2 0.27mg 0.032mg Teff
Vitamin B3 3.363mg 0.552mg Teff
Vitamin B5 0.942mg 0.314mg Teff
Vitamin B6 0.482mg 0.293mg Teff
Folate 23µg Yam
Vitamin K 1.9µg 2.3µg Yam
Tryptophan 0.139mg 0.012mg Teff
Threonine 0.51mg 0.054mg Teff
Isoleucine 0.501mg 0.052mg Teff
Leucine 1.068mg 0.096mg Teff
Lysine 0.376mg 0.059mg Teff
Methionine 0.428mg 0.021mg Teff
Phenylalanine 0.698mg 0.071mg Teff
Valine 0.686mg 0.062mg Teff
Histidine 0.301mg 0.034mg Teff
Saturated Fat 0.449g 0.037g Yam
Monounsaturated Fat 0.589g 0.006g Teff
Polyunsaturated fat 1.071g 0.076g Teff
Omega-3 - ALA 0.135g Teff

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Teff Yam
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 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
33%
Teff
19%
Yam
Minerals Daily Need Coverage Score
229%
Teff
26%
Yam

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 1.34g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 0.412g)
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 - 51)
Which food is cheaper?
Teff
Teff is cheaper (difference - $0.2)
Which food is richer in minerals?
Teff
Teff is relatively richer in minerals
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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/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.