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Teff vs. Groat — In-Depth Nutrition Comparison

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Differences between Teff and Groat

  • Teff has more Manganese, while Groat has more Copper, Magnesium, Vitamin B3, Phosphorus, Vitamin B2, Fiber, Zinc, Potassium, and Vitamin B6.
  • Groat's daily need coverage for Copper is 97% higher.
  • Groat contains 2 times less Manganese than Teff. Teff contains 2.86mg of Manganese, while Groat contains 1.3mg.

The food types used in this comparison are Teff, cooked and Buckwheat.

Infographic

Teff vs Groat 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
2
:
8
Groat
Contains more Calcium +172.2%
Contains more Manganese +120%
Contains more Magnesium +362%
Contains more Phosphorus +189.2%
Contains more Potassium +329.9%
Contains less Sodium -87.5%
Contains more Zinc +116.2%
Contains more Copper +386.7%
Equal in Iron - 2.2
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 77% 36% 52% 10% 2% 31% 76% 374% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 83% 166% 149% 41% 1% 66% 367% 170% 46%
Contains more Calcium +172.2%
Contains more Manganese +120%
Contains more Magnesium +362%
Contains more Phosphorus +189.2%
Contains more Potassium +329.9%
Contains less Sodium -87.5%
Contains more Zinc +116.2%
Contains more Copper +386.7%
Equal in Iron - 2.2

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.
Teff
2
:
7
Groat
Contains more Vitamin A +∞%
Contains more Vitamin B1 +81.2%
Contains more Vitamin B2 +1187.9%
Contains more Vitamin B3 +672.3%
Contains more Vitamin B6 +116.5%
Contains more Folate +66.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 0% 46% 8% 18% 0% 23% 14% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 26% 99% 132% 74% 49% 23% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +81.2%
Contains more Vitamin B2 +1187.9%
Contains more Vitamin B3 +672.3%
Contains more Vitamin B6 +116.5%
Contains more Folate +66.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Teff
1
:
4
Groat
Contains more Water +668.5%
Contains more Protein +242.4%
Contains more Fats +423.1%
Contains more Carbs +260%
Contains more Other +204.3%
4% 20% 75%
Protein: 3.87 g
Fats: 0.65 g
Carbs: 19.86 g
Water: 74.93 g
Other: 0.69 g
13% 3% 72% 10% 2%
Protein: 13.25 g
Fats: 3.4 g
Carbs: 71.5 g
Water: 9.75 g
Other: 2.1 g
Contains more Water +668.5%
Contains more Protein +242.4%
Contains more Fats +423.1%
Contains more Carbs +260%
Contains more Other +204.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Teff Groat Opinion
Net carbs 17.06g 61.5g Groat
Protein 3.87g 13.25g Groat
Fats 0.65g 3.4g Groat
Carbs 19.86g 71.5g Groat
Calories 101kcal 343kcal Groat
Fiber 2.8g 10g Groat
Calcium 49mg 18mg Teff
Iron 2.05mg 2.2mg Groat
Magnesium 50mg 231mg Groat
Phosphorus 120mg 347mg Groat
Potassium 107mg 460mg Groat
Sodium 8mg 1mg Groat
Zinc 1.11mg 2.4mg Groat
Copper 0.226mg 1.1mg Groat
Manganese 2.86mg 1.3mg Teff
Selenium 8.3µg Groat
Vitamin A 2IU 0IU Teff
Vitamin B1 0.183mg 0.101mg Teff
Vitamin B2 0.033mg 0.425mg Groat
Vitamin B3 0.909mg 7.02mg Groat
Vitamin B5 1.233mg Groat
Vitamin B6 0.097mg 0.21mg Groat
Folate 18µg 30µg Groat
Tryptophan 0.041mg 0.192mg Groat
Threonine 0.149mg 0.506mg Groat
Isoleucine 0.146mg 0.498mg Groat
Leucine 0.311mg 0.832mg Groat
Lysine 0.109mg 0.672mg Groat
Methionine 0.125mg 0.172mg Groat
Phenylalanine 0.203mg 0.52mg Groat
Valine 0.2mg 0.678mg Groat
Histidine 0.088mg 0.309mg Groat
Saturated Fat 0.741g Teff
Monounsaturated Fat 1.04g Groat
Polyunsaturated fat 1.039g Groat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Teff Groat
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
9%
Teff
33%
Groat
Minerals Daily Need Coverage Score
67%
Teff
109%
Groat

Comparison summary

Which food is lower in Saturated Fat?
Teff
Teff is lower in Saturated Fat (difference - 0.741g)
Which food is cheaper?
Teff
Teff is cheaper (difference - $2.6)
Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 7mg)
Which food is lower in glycemic index?
Groat
Groat is lower in glycemic index (difference - 3)
Which food is richer in minerals?
Groat
Groat is relatively richer in minerals
Which food is richer in vitamins?
Groat
Groat is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/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.