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Teff vs Bread - In-Depth Nutrition Comparison

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What are the differences between Teff and Bread?

  • Teff is higher in Manganese, Copper, Iron, Phosphorus, Magnesium, Vitamin B6, and Zinc, yet Bread is higher in Selenium, and Vitamin B3.
  • Teff's daily need coverage for Manganese is 342% more.
  • Teff has 4 times more Copper than Bread. While Teff has 0.81mg of Copper, Bread has only 0.198mg.
  • The amount of Sodium in Teff is lower.

We used Teff, uncooked and Bread, wheat, toasted types in this article.

Infographic

Teff vs 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Teff
8
:
0
Bread
Contains more Iron +86.6%
Contains more Magnesium +211.9%
Contains more Phosphorus +128.2%
Contains more Potassium +91.5%
Contains less Sodium -98%
Contains more Zinc +146.9%
Contains more Copper +309.1%
Equal in Calcium - 165
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 54% 287% 132% 184% 38% 2% 99% 270%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 50% 154% 43% 81% 20% 79% 41% 66%
Contains more Iron +86.6%
Contains more Magnesium +211.9%
Contains more Phosphorus +128.2%
Contains more Potassium +91.5%
Contains less Sodium -98%
Contains more Zinc +146.9%
Contains more Copper +309.1%
Equal in Calcium - 165

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
3
:
9
Bread
Contains more Vitamin A +∞%
Contains more Vitamin B5 +106.6%
Contains more Vitamin B6 +215%
Contains more Vitamin E +200%
Contains more Vitamin B1 +12.6%
Contains more Vitamin B2 +41.5%
Contains more Vitamin B3 +85.8%
Contains more Vitamin K +200%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 1% 110% 89% 118% 28% 36% 65% 0% 15%
Contains more Vitamin A +∞%
Contains more Vitamin B5 +106.6%
Contains more Vitamin B6 +215%
Contains more Vitamin E +200%
Contains more Vitamin B1 +12.6%
Contains more Vitamin B2 +41.5%
Contains more Vitamin B3 +85.8%
Contains more Vitamin K +200%

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 Bread
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Teff Bread Opinion
Net carbs 65.13g 51.07g Teff
Protein 13.3g 12.96g Teff
Fats 2.38g 4.27g Bread
Carbs 73.13g 55.77g Teff
Calories 367kcal 313kcal Teff
Starch 36.56g g Teff
Fructose 0.47g g Teff
Sugar 1.84g 6.42g Teff
Fiber 8g 4.7g Teff
Calcium 180mg 165mg Teff
Iron 7.63mg 4.09mg Teff
Magnesium 184mg 59mg Teff
Phosphorus 429mg 188mg Teff
Potassium 427mg 223mg Teff
Sodium 12mg 601mg Teff
Zinc 3.63mg 1.47mg Teff
Copper 0.81mg 0.198mg Teff
Vitamin A 9IU 0IU Teff
Vitamin E 0.08mg 0.24mg Bread
Vitamin D IU 0IU Bread
Vitamin D µg 0µg Bread
Vitamin C mg 0.2mg Bread
Vitamin B1 0.39mg 0.439mg Bread
Vitamin B2 0.27mg 0.382mg Bread
Vitamin B3 3.363mg 6.25mg Bread
Vitamin B5 0.942mg 0.456mg Teff
Vitamin B6 0.482mg 0.153mg Teff
Folate µg 86µg Bread
Vitamin B12 µg 0µg Bread
Vitamin K 1.9µg 5.7µg Bread
Tryptophan 0.139mg 0.092mg Teff
Threonine 0.51mg 0.299mg Teff
Isoleucine 0.501mg 0.258mg Teff
Leucine 1.068mg 0.461mg Teff
Lysine 0.376mg 0.215mg Teff
Methionine 0.428mg 0.105mg Teff
Phenylalanine 0.698mg 0.315mg Teff
Valine 0.686mg 0.31mg Teff
Histidine 0.301mg 0.15mg Teff
Cholesterol mg 0mg Teff
Trans Fat g g
Saturated Fat 0.449g 0.989g Teff
Monounsaturated Fat 0.589g 1.019g Bread
Polyunsaturated fat 1.071g 1.72g Bread

Which food is preferable for your diet?

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

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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
38
Bread
Mineral Summary Score
133
Teff
66
Bread

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
78%
Bread
Carbohydrates
73%
Teff
56%
Bread
Fats
11%
Teff
20%
Bread

Comparison summary

Which food is lower in Sugar?
Teff
Teff is lower in Sugar (difference - 4.58g)
Which food contains less Sodium?
Teff
Teff contains less Sodium (difference - 589mg)
Which food is lower in Cholesterol?
Teff
Teff is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Teff
Teff is lower in Saturated Fat (difference - 0.54g)
Which food is lower in glycemic index?
Teff
Teff is lower in glycemic index (difference - 3)
Which food is cheaper?
Teff
Teff is cheaper (difference - $0.3)
Which food is richer in minerals?
Teff
Teff is relatively richer in minerals
Which food is richer in vitamins?
Bread
Bread is relatively richer in vitamins

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. Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.