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  6. Teff vs. Couscous

Teff vs. Couscous — In-Depth Nutrition Comparison

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Important differences between teff and couscous

  • Couscous has less manganese, iron, copper, phosphorus, magnesium, vitamin B1, zinc, and fiber.
  • Teff's daily need coverage for manganese is 121% more.
  • Teff has 6 times more magnesium than couscous. Teff has 50mg of magnesium, while couscous has 8mg.

The food varieties used in the comparison are Teff, cooked and Couscous, cooked.

Infographic

Teff vs Couscous 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
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 15% 9.4% 77% 75% 30% 51% 1% 373% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 2.4% 5.1% 14% 14% 7.1% 9.4% 0.65% 11% 150%
Contains more MagnesiumMagnesium +525%
Contains more CalciumCalcium +512.5%
Contains more PotassiumPotassium +84.5%
Contains more IronIron +439.5%
Contains more CopperCopper +451.2%
Contains more ZincZinc +326.9%
Contains more PhosphorusPhosphorus +445.5%
Contains more ManganeseManganese +3304.8%
Contains less SodiumSodium -37.5%

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
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% 0% 0% 46% 7.6% 17% 0% 22% 0% 0% 14% 0%
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% 2.6% 0% 16% 6.2% 18% 22% 12% 0% 0.25% 11% 1.8%
Contains more Vitamin B1Vitamin B1 +190.5%
Contains more Vitamin B2Vitamin B2 +22.2%
Contains more Vitamin B6Vitamin B6 +90.2%
Contains more FolateFolate +20%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.983mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Teff Couscous DV% diff.
Manganese 2.86mg 0.084mg 121%
Selenium 27.5µg 50%
Copper 0.226mg 0.041mg 21%
Iron 2.05mg 0.38mg 21%
Phosphorus 120mg 22mg 14%
Vitamin B1 0.183mg 0.063mg 10%
Magnesium 50mg 8mg 10%
Zinc 1.11mg 0.26mg 8%
Vitamin B5 0.371mg 7%
Fiber 2.8g 1.4g 6%
Vitamin B6 0.097mg 0.051mg 4%
Calcium 49mg 8mg 4%
Folate 18µg 15µg 1%
Potassium 107mg 58mg 1%
Vitamin E 0.13mg 1%
Carbs 19.86g 23.22g 1%
Choline 3.3mg 1%
Fats 0.65g 0.16g 1%
Calories 101kcal 112kcal 1%
Protein 3.87g 3.79g 0%
Net carbs 17.06g 21.82g N/A
Sugar 0.1g N/A
Sodium 8mg 5mg 0%
Vitamin B2 0.033mg 0.027mg 0%
Vitamin B3 0.909mg 0.983mg 0%
Vitamin K 0.1µg 0%
Saturated fat 0.029g 0%
Monounsaturated fat 0.022g 0%
Polyunsaturated fat 0.064g 0%
Tryptophan 0.041mg 0.049mg 0%
Threonine 0.149mg 0.1mg 0%
Isoleucine 0.146mg 0.147mg 0%
Leucine 0.311mg 0.259mg 0%
Lysine 0.109mg 0.073mg 0%
Methionine 0.125mg 0.059mg 0%
Phenylalanine 0.203mg 0.184mg 0%
Valine 0.2mg 0.162mg 0%
Histidine 0.088mg 0.077mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Teff
Teff
4
4% 20% 75%
Protein: 3.87 g
Fats: 0.65 g
Carbs: 19.86 g
Water: 74.93 g
Other: 0.69 g
4% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 g
Contains more FatsFats +306.3%
Contains more OtherOther +165.4%
Contains more CarbsCarbs +16.9%
~equal in Protein ~3.79g
~equal in Water ~72.57g

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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/168918/nutrients
  2. Couscous - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169700/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.