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Teff vs. Feta — In-Depth Nutrition Comparison

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Important differences between teff and feta

  • Teff has more manganese, copper, and iron; however, feta has more vitamin B12, vitamin B2, calcium, phosphorus, and vitamin B6.
  • Teff's daily need coverage for manganese is 123% more.
  • Teff has 7 times more copper than feta. Teff has 0.226mg of copper, while feta has 0.032mg.
  • Teff is lower in sodium.
  • Teff has a higher glycemic index than feta.

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

Infographic

Teff vs Feta 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.
Teff
6
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%
Feta
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 148% 5.5% 24% 11% 79% 144% 120% 3.7% 82%
Contains more MagnesiumMagnesium +163.2%
Contains more PotassiumPotassium +72.6%
Contains more IronIron +215.4%
Contains more CopperCopper +606.3%
Contains less SodiumSodium -99.1%
Contains more ManganeseManganese +10114.3%
Contains more CalciumCalcium +906.1%
Contains more ZincZinc +159.5%
Contains more PhosphorusPhosphorus +180.8%

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
1
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%
Feta
10
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% 42% 3.6% 6% 39% 195% 19% 58% 98% 211% 4.5% 24% 8.4%
Contains more Vitamin B1Vitamin B1 +18.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +2457.6%
Contains more Vitamin B6Vitamin B6 +337.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +77.8%
~equal in Vitamin C ~0mg
~equal in Vitamin B3 ~0.991mg

All nutrients comparison - raw data values

Nutrient Teff Feta DV% diff.
Manganese 2.86mg 0.028mg 123%
Vitamin B12 0µg 1.69µg 70%
Saturated fat 14.946g 68%
Vitamin B2 0.033mg 0.844mg 62%
Calcium 49mg 493mg 44%
Sodium 8mg 917mg 40%
Fats 0.65g 21.28g 32%
Phosphorus 120mg 337mg 31%
Cholesterol 0mg 89mg 30%
Selenium 15µg 27%
Vitamin B6 0.097mg 0.424mg 25%
Copper 0.226mg 0.032mg 22%
Protein 3.87g 14.21g 21%
Vitamin B5 0.967mg 19%
Iron 2.05mg 0.65mg 18%
Zinc 1.11mg 2.88mg 16%
Vitamin A 0µg 125µg 14%
Monounsaturated fat 4.623g 12%
Fiber 2.8g 0g 11%
Calories 101kcal 264kcal 8%
Magnesium 50mg 19mg 7%
Carbs 19.86g 4.09g 5%
Polyunsaturated fat 0.591g 4%
Folate 18µg 32µg 4%
Choline 15.4mg 3%
Vitamin K 1.8µg 2%
Vitamin D 0.4µg 2%
Vitamin B1 0.183mg 0.154mg 2%
Vitamin D 16IU 2%
Potassium 107mg 62mg 1%
Vitamin B3 0.909mg 0.991mg 1%
Vitamin E 0.18mg 1%
Net carbs 17.06g 4.09g N/A
Sugar 4.09g N/A
Tryptophan 0.041mg 0.2mg 0%
Threonine 0.149mg 0.637mg 0%
Isoleucine 0.146mg 0.803mg 0%
Leucine 0.311mg 1.395mg 0%
Lysine 0.109mg 1.219mg 0%
Methionine 0.125mg 0.368mg 0%
Phenylalanine 0.203mg 0.675mg 0%
Valine 0.2mg 1.065mg 0%
Histidine 0.088mg 0.397mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Teff
2
4% 20% 75%
Protein: 3.87 g
Fats: 0.65 g
Carbs: 19.86 g
Water: 74.93 g
Other: 0.69 g
Feta
3
14% 21% 4% 55% 5%
Protein: 14.21 g
Fats: 21.28 g
Carbs: 4.09 g
Water: 55.22 g
Other: 5.2 g
Contains more CarbsCarbs +385.6%
Contains more WaterWater +35.7%
Contains more ProteinProtein +267.2%
Contains more FatsFats +3173.8%
Contains more OtherOther +653.6%

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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. Feta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173420/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.