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Teff vs. Goat cheese — In-Depth Nutrition Comparison

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Significant differences between teff and goat cheese

  • Teff has more manganese, fiber, and vitamin B1; however, goat cheese is richer in vitamin B2, copper, phosphorus, vitamin A, and calcium.
  • Teff covers your daily manganese needs 120% more than goat cheese.
  • Teff contains less sodium.
  • Teff has a higher glycemic index. The glycemic index of teff is 57, while the glycemic index of goat cheese is 0.

Specific food types used in this comparison are Teff, cooked and Cheese, goat, semisoft type.

Infographic

Teff vs Goat cheese 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
5
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 21% 89% 14% 61% 188% 18% 161% 54% 12% 21%
Contains more MagnesiumMagnesium +72.4%
Contains more IronIron +26.5%
Contains more ZincZinc +68.2%
Contains less SodiumSodium -98.1%
Contains more ManganeseManganese +2975.3%
Contains more CalciumCalcium +508.2%
Contains more PotassiumPotassium +47.7%
Contains more CopperCopper +149.6%
Contains more PhosphorusPhosphorus +212.5%

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
3
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% 136% 5.2% 7.5% 18% 156% 22% 11% 14% 28% 6.3% 1.5% 8.4%
Contains more Vitamin B1Vitamin B1 +154.2%
Contains more Vitamin B6Vitamin B6 +61.7%
Contains more FolateFolate +800%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +1948.5%
Contains more Vitamin B3Vitamin B3 +26.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg

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
22% 30% 46% 3%
Protein: 21.58 g
Fats: 29.84 g
Carbs: 0.12 g
Water: 45.52 g
Other: 2.94 g
Contains more CarbsCarbs +16450%
Contains more WaterWater +64.6%
Contains more ProteinProtein +457.6%
Contains more FatsFats +4490.8%
Contains more OtherOther +326.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Teff Goat cheese
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Teff Goat cheese DV% diff.
Manganese 2.86mg 0.093mg 120%
Saturated fat 20.639g 94%
Vitamin B2 0.033mg 0.676mg 49%
Fats 0.65g 29.84g 45%
Vitamin A 0µg 407µg 45%
Copper 0.226mg 0.564mg 38%
Phosphorus 120mg 375mg 36%
Protein 3.87g 21.58g 35%
Cholesterol 0mg 79mg 26%
Calcium 49mg 298mg 25%
Sodium 8mg 415mg 18%
Monounsaturated fat 6.808g 17%
Calories 101kcal 364kcal 13%
Fiber 2.8g 0g 11%
Vitamin B12 0µg 0.22µg 9%
Vitamin B1 0.183mg 0.072mg 9%
Selenium 3.8µg 7%
Carbs 19.86g 0.12g 7%
Polyunsaturated fat 0.709g 5%
Iron 2.05mg 1.62mg 5%
Magnesium 50mg 29mg 5%
Zinc 1.11mg 0.66mg 4%
Vitamin B5 0.19mg 4%
Folate 18µg 2µg 4%
Vitamin D 22IU 3%
Choline 15.4mg 3%
Vitamin B6 0.097mg 0.06mg 3%
Vitamin D 0.5µg 3%
Vitamin K 2.5µg 2%
Potassium 107mg 158mg 2%
Vitamin E 0.26mg 2%
Vitamin B3 0.909mg 1.148mg 1%
Net carbs 17.06g 0.12g N/A
Sugar 0.12g N/A
Tryptophan 0.041mg 0.227mg 0%
Threonine 0.149mg 0.805mg 0%
Isoleucine 0.146mg 0.893mg 0%
Leucine 0.311mg 1.861mg 0%
Lysine 0.109mg 1.549mg 0%
Methionine 0.125mg 0.575mg 0%
Phenylalanine 0.203mg 0.859mg 0%
Valine 0.2mg 1.485mg 0%
Histidine 0.088mg 0.589mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Teff Goat cheese
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
8%
Teff
32%
Goat cheese
Minerals Daily Need Coverage Score
67%
Teff
64%
Goat cheese

Comparison summary

Which food is lower in Cholesterol?
Teff
Teff is lower in Cholesterol (difference - 79mg)
Which food is lower in Sugar?
Teff
Teff is lower in Sugar (difference - 0.12g)
Which food contains less Sodium?
Teff
Teff contains less Sodium (difference - 407mg)
Which food is lower in Saturated fat?
Teff
Teff is lower in Saturated fat (difference - 20.639g)
Which food is cheaper?
Teff
Teff is cheaper (difference - $2)
Which food is lower in glycemic index?
Goat cheese
Goat cheese is lower in glycemic index (difference - 57)
Which food is richer in vitamins?
Goat cheese
Goat cheese is relatively richer in vitamins
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.

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. Goat cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173433/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.