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 for 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
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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.
| Contains more MagnesiumMagnesium | +776.2% |
| Contains more CalciumCalcium | +958.8% |
| Contains more IronIron | +1313% |
| Contains more CopperCopper | +355.1% |
| Contains more ZincZinc | +1412.5% |
| Contains more PhosphorusPhosphorus | +680% |
| Contains more ManganeseManganese | +2227.5% |
| Contains more SeleniumSelenium | +528.6% |
| Contains more PotassiumPotassium | +91.1% |
| Contains less SodiumSodium | -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.
| Contains more Vitamin B1Vitamin B1 | +248.2% |
| Contains more Vitamin B2Vitamin B2 | +743.8% |
| Contains more Vitamin B3Vitamin B3 | +509.2% |
| Contains more Vitamin B5Vitamin B5 | +200% |
| Contains more Vitamin B6Vitamin B6 | +64.5% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +337.5% |
| Contains more Vitamin KVitamin K | +21.1% |
| Contains more CholineCholine | +26% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +769.3% |
| Contains more FatsFats | +1300% |
| Contains more CarbsCarbs | +162.3% |
| Contains more OtherOther | +189% |
| Contains more WaterWater | +689.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +9716.7% |
| Contains more Poly. FatPolyunsaturated fat | +1309.2% |
| Contains less Sat. FatSaturated 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.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Cholesterol |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Manganese | 9.24mg | 0.397mg | 384% |
| Iron | 7.63mg | 0.54mg | 89% |
| Copper | 0.81mg | 0.178mg | 70% |
| Phosphorus | 429mg | 55mg | 53% |
| Magnesium | 184mg | 21mg | 39% |
| Zinc | 3.63mg | 0.24mg | 31% |
| Protein | 13.3g | 1.53g | 24% |
| Vitamin B1 | 0.39mg | 0.112mg | 23% |
| Vitamin C | 17.1mg | 19% | |
| Vitamin B2 | 0.27mg | 0.032mg | 18% |
| Vitamin B3 | 3.363mg | 0.552mg | 18% |
| Calcium | 180mg | 17mg | 16% |
| Fiber | 8g | 4.1g | 16% |
| Carbs | 73.13g | 27.88g | 15% |
| Starch | 36.56g | 15% | |
| Vitamin B6 | 0.482mg | 0.293mg | 15% |
| Vitamin B5 | 0.942mg | 0.314mg | 13% |
| Calories | 367kcal | 118kcal | 12% |
| Potassium | 427mg | 816mg | 11% |
| Selenium | 4.4µg | 0.7µg | 7% |
| Polyunsaturated fat | 1.071g | 0.076g | 7% |
| Folate | 23µg | 6% | |
| Fats | 2.38g | 0.17g | 3% |
| Vitamin E | 0.08mg | 0.35mg | 2% |
| Saturated fat | 0.449g | 0.037g | 2% |
| Fructose | 0.47g | 1% | |
| Vitamin A | 0µg | 7µg | 1% |
| Monounsaturated fat | 0.589g | 0.006g | 1% |
| Choline | 13.1mg | 16.5mg | 1% |
| Net carbs | 65.13g | 23.78g | N/A |
| Sugar | 1.84g | 0.5g | N/A |
| Sodium | 12mg | 9mg | 0% |
| Vitamin K | 1.9µg | 2.3µg | 0% |
| Tryptophan | 0.139mg | 0.012mg | 0% |
| Threonine | 0.51mg | 0.054mg | 0% |
| Isoleucine | 0.501mg | 0.052mg | 0% |
| Leucine | 1.068mg | 0.096mg | 0% |
| Lysine | 0.376mg | 0.059mg | 0% |
| Methionine | 0.428mg | 0.021mg | 0% |
| Phenylalanine | 0.698mg | 0.071mg | 0% |
| Valine | 0.686mg | 0.062mg | 0% |
| Histidine | 0.301mg | 0.034mg | 0% |
| Omega-3 - ALA | 0.135g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
18%
Minerals Daily Need Coverage Score
229%
26%
Comparison summary
Which food is lower in Sugar?
Yam is lower in Sugar (difference - 1.34g)
Which food contains less Sodium?
Yam contains less Sodium (difference - 3mg)
Which food is lower in Saturated fat?
Yam is lower in Saturated fat (difference - 0.412g)
Which food is lower in Cholesterol?
Teff is lower in Cholesterol (difference - 0mg)
Which food is lower in glycemic index?
Teff is lower in glycemic index (difference - 51)
Which food is cheaper?
Teff is cheaper (difference - $0.2)
Which food is richer in minerals?
Teff is relatively richer in minerals
Which food is richer in vitamins?
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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.