Teff vs. Graham cracker — In-Depth Nutrition Comparison
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What are the main differences between teff and graham cracker?
- Teff is richer in manganese and copper, yet graham cracker is richer in vitamin B3, vitamin B2, iron, folate, phosphorus, and vitamin B1.
- Teff's daily need coverage for manganese is 80% higher.
- Teff contains less sodium.
- Teff has a lower glycemic index than graham cracker.
We used Teff, cooked and Cookies, graham crackers, plain or honey (includes cinnamon) types in this comparison.
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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.
| Contains more MagnesiumMagnesium | +25% |
| Contains more CopperCopper | +32.9% |
| Contains more ZincZinc | +15.6% |
| Contains less SodiumSodium | -98.3% |
| Contains more ManganeseManganese | +180.7% |
| Contains more CalciumCalcium | +57.1% |
| Contains more PotassiumPotassium | +58.9% |
| Contains more IronIron | +84.4% |
| Contains more PhosphorusPhosphorus | +54.2% |
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.
| Contains more Vitamin B1Vitamin B1 | +44.8% |
| Contains more Vitamin B2Vitamin B2 | +860.6% |
| Contains more Vitamin B3Vitamin B3 | +388.3% |
| Contains more Vitamin B6Vitamin B6 | +60.8% |
| Contains more FolateFolate | +405.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 2.86mg | 1.019mg | 80% |
| Polyunsaturated fat | 5.388g | 36% | |
| Vitamin B3 | 0.909mg | 4.439mg | 22% |
| Iron | 2.05mg | 3.78mg | 22% |
| Vitamin B2 | 0.033mg | 0.317mg | 22% |
| Sodium | 8mg | 459mg | 20% |
| Carbs | 19.86g | 77.66g | 19% |
| Starch | 46.56g | 19% | |
| Folate | 18µg | 91µg | 18% |
| Calories | 101kcal | 430kcal | 16% |
| Fats | 0.65g | 10.6g | 15% |
| Vitamin K | 14.3µg | 12% | |
| Selenium | 6.3µg | 11% | |
| Vitamin E | 1.51mg | 10% | |
| Phosphorus | 120mg | 185mg | 9% |
| Vitamin B5 | 0.42mg | 8% | |
| Saturated fat | 1.633g | 7% | |
| Vitamin B1 | 0.183mg | 0.265mg | 7% |
| Monounsaturated fat | 2.509g | 6% | |
| Protein | 3.87g | 6.69g | 6% |
| Copper | 0.226mg | 0.17mg | 6% |
| Vitamin B6 | 0.097mg | 0.156mg | 5% |
| Calcium | 49mg | 77mg | 3% |
| Fiber | 2.8g | 3.4g | 2% |
| Potassium | 107mg | 170mg | 2% |
| Magnesium | 50mg | 40mg | 2% |
| Zinc | 1.11mg | 0.96mg | 1% |
| Fructose | 0.99g | 1% | |
| Choline | 5.9mg | 1% | |
| Net carbs | 17.06g | 74.26g | N/A |
| Sugar | 24.85g | N/A | |
| Trans fat | 0.055g | N/A | |
| Tryptophan | 0.041mg | 0% | |
| Threonine | 0.149mg | 0% | |
| Isoleucine | 0.146mg | 0% | |
| Leucine | 0.311mg | 0% | |
| Lysine | 0.109mg | 0% | |
| Methionine | 0.125mg | 0% | |
| Phenylalanine | 0.203mg | 0% | |
| Valine | 0.2mg | 0% | |
| Histidine | 0.088mg | 0% | |
| Omega-3 - ALA | 0.599g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.024g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.004g | N/A | |
| Omega-6 - Linoleic acid | 4.735g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.87 g
Fats:
0.65 g
Carbs:
19.86 g
Water:
74.93 g
Other:
0.69 g
Protein:
6.69 g
Fats:
10.6 g
Carbs:
77.66 g
Water:
3.39 g
Other:
1.66 g
| Contains more WaterWater | +2110.3% |
| Contains more ProteinProtein | +72.9% |
| Contains more FatsFats | +1530.8% |
| Contains more CarbsCarbs | +291% |
| Contains more OtherOther | +140.6% |
