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Teff vs Black gram - In-Depth Nutrition Comparison

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A recap on differences between Teff and Black gram

  • Teff has more Manganese, Vitamin B6, Vitamin B3, Vitamin B1, and Phosphorus, however Black gram is higher in Fiber, Magnesium, Copper, Potassium, and Selenium.
  • Teff covers your daily Manganese needs 335% more than Black gram.
  • Black gram contains 2 times less Vitamin B3 than Teff. Teff contains 3.363mg of Vitamin B3, while Black gram contains 1.447mg.

Food varieties used in this article are Teff, uncooked and Mungo beans, mature seeds, raw.

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Teff vs Black gram 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +30.4%
Contains more Phosphorus +13.2%
Contains less Sodium -68.4%
Contains more Potassium +130.2%
Contains more Magnesium +45.1%
Contains more Copper +21.1%
Equal in Iron - 7.57
Equal in Zinc - 3.35
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 287% 54% 38% 132% 270% 99% 184% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 284% 42% 87% 191% 327% 92% 163% 5%
Contains more Calcium +30.4%
Contains more Phosphorus +13.2%
Contains less Sodium -68.4%
Contains more Potassium +130.2%
Contains more Magnesium +45.1%
Contains more Copper +21.1%
Equal in Iron - 7.57
Equal in Zinc - 3.35

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
7
:
Contains more Vitamin B1 +42.9%
Contains more Vitamin B3 +132.4%
Contains more Vitamin B6 +71.5%
Contains more Vitamin A +155.6%
Equal in Vitamin B2 - 0.254
Equal in Vitamin B5 - 0.906
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 2% 0% 98% 63% 64% 57% 112% 0% 5% 0%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 0% 0% 69% 59% 28% 55% 65% 0% 0% 162%
Contains more Vitamin B1 +42.9%
Contains more Vitamin B3 +132.4%
Contains more Vitamin B6 +71.5%
Contains more Vitamin A +155.6%
Equal in Vitamin B2 - 0.254
Equal in Vitamin B5 - 0.906

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
33
Teff
36
Black gram
Mineral Summary Score
133
Teff
149
Black gram

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
80%
Teff
151%
Black gram
Carbohydrates
73%
Teff
59%
Black gram
Fats
11%
Teff
8%
Black gram

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 Black gram
Lower in Cholesterol ok
Lower in Sodium ok
Lower in price ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Teff Black gram
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Cholesterol?
Teff
Teff is lower in Cholesterol (difference - 0mg)
Which food contains less Sodium?
Teff
Teff contains less Sodium (difference - 26mg)
Which food is cheaper?
Teff
Teff is cheaper (difference - $1.5)
Which food is lower in Sugar?
Black gram
Black gram is lower in Sugar (difference - 1.84g)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 0.335g)
Which food is lower in glycemic index?
Black gram
Black gram is lower in glycemic index (difference - 14)
Which food is richer in minerals?
?
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.
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.

All nutrients comparison - raw data values

Nutrient Teff Black gram Opinion
Calories 367 341 Teff
Protein 13.3 25.21 Black gram
Fats 2.38 1.64 Teff
Vitamin C 0 Black gram
Carbs 73.13 58.99 Teff
Cholesterol 0 Teff
Vitamin D 0 Black gram
Iron 7.63 7.57 Teff
Calcium 180 138 Teff
Potassium 427 983 Black gram
Magnesium 184 267 Black gram
Sugar 1.84 Black gram
Fiber 8 18.3 Black gram
Copper 0.81 0.981 Black gram
Zinc 3.63 3.35 Teff
Starch 36.56 Teff
Phosphorus 429 379 Teff
Sodium 12 38 Teff
Vitamin A 9 23 Black gram
Vitamin E 0.08 Teff
Vitamin D 0 Black gram
Vitamin B1 0.39 0.273 Teff
Vitamin B2 0.27 0.254 Teff
Vitamin B3 3.363 1.447 Teff
Vitamin B5 0.942 0.906 Teff
Vitamin B6 0.482 0.281 Teff
Vitamin B12 0 Black gram
Vitamin K 1.9 Teff
Folate 216 Black gram
Trans Fat 0 Teff
Saturated Fat 0.449 0.114 Black gram
Monounsaturated Fat 0.589 0.085 Teff
Polyunsaturated fat 1.071 1.071
Tryptophan 0.139 0.263 Black gram
Threonine 0.51 0.875 Black gram
Isoleucine 0.501 1.287 Black gram
Leucine 1.068 2.089 Black gram
Lysine 0.376 1.674 Black gram
Methionine 0.428 0.367 Teff
Phenylalanine 0.698 1.473 Black gram
Valine 0.686 1.416 Black gram
Histidine 0.301 0.706 Black gram
Fructose 0.47 Teff

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. Black gram - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174259/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.