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Teff vs. Hash browns — In-Depth Nutrition Comparison

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How are teff and hash browns different?

  • Teff is higher in manganese, iron, copper, magnesium, and zinc; however, hash browns are richer in potassium, vitamin B6, and vitamin B3.
  • Daily need coverage for manganese for teff is 117% higher.
  • Teff contains 3 times more iron than hash browns. While teff contains 2.05mg of iron, hash browns contain only 0.6mg.
  • Teff has less sodium.

Teff, cooked and Fast foods, potatoes, hash browns, round pieces or patty are the varieties used in this article.

Infographic

Teff vs Hash browns 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
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 15% 5.7% 31% 23% 33% 9.8% 42% 74% 21% 2.2%
Contains more MagnesiumMagnesium +138.1%
Contains more CalciumCalcium +157.9%
Contains more IronIron +241.7%
Contains more CopperCopper +126%
Contains more ZincZinc +208.3%
Contains more PhosphorusPhosphorus +22.4%
Contains less SodiumSodium -98.6%
Contains more ManganeseManganese +1710.1%
Contains more PotassiumPotassium +231.8%

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
2
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 18% 0% 52% 0% 34% 8.8% 34% 23% 43% 0% 25% 9% 9.7%
Contains more Vitamin B1Vitamin B1 +33.6%
Contains more FolateFolate +50%
Contains more Vitamin B2Vitamin B2 +15.2%
Contains more Vitamin B3Vitamin B3 +102.2%
Contains more Vitamin B6Vitamin B6 +91.8%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
3% 17% 29% 49% 2%
Protein: 2.58 g
Fats: 17.04 g
Carbs: 28.88 g
Water: 49.27 g
Other: 2.23 g
Contains more ProteinProtein +50%
Contains more WaterWater +52.1%
Contains more FatsFats +2521.5%
Contains more CarbsCarbs +45.4%
Contains more OtherOther +223.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Teff Hash browns DV% diff.
Manganese 2.86mg 0.158mg 117%
Polyunsaturated fat 5.665g 38%
Fats 0.65g 17.04g 25%
Sodium 8mg 566mg 24%
Monounsaturated fat 7.827g 20%
Iron 2.05mg 0.6mg 18%
Vitamin E 2.62mg 17%
Copper 0.226mg 0.1mg 14%
Saturated fat 2.54g 12%
Starch 25.74g 11%
Calories 101kcal 272kcal 9%
Vitamin K 9.9µg 8%
Vitamin B5 0.38mg 8%
Zinc 1.11mg 0.36mg 7%
Potassium 107mg 355mg 7%
Magnesium 50mg 21mg 7%
Vitamin B6 0.097mg 0.186mg 7%
Vitamin B3 0.909mg 1.838mg 6%
Vitamin C 5.4mg 6%
Vitamin B1 0.183mg 0.137mg 4%
Choline 17.8mg 3%
Protein 3.87g 2.58g 3%
Carbs 19.86g 28.88g 3%
Phosphorus 120mg 98mg 3%
Calcium 49mg 19mg 3%
Folate 18µg 12µg 2%
Selenium 0.4µg 1%
Net carbs 17.06g 26.18g N/A
Sugar 0.56g N/A
Fiber 2.8g 2.7g 0%
Vitamin B2 0.033mg 0.038mg 0%
Trans fat 0.056g 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%
Fructose 0.24g 0%
Omega-3 - ALA 0.441g N/A
Omega-6 - Gamma-linoleic acid 0.03g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 5.131g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Teff Hash browns
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
20%
Hash browns
Minerals Daily Need Coverage Score
67%
Teff
26%
Hash browns

Comparison summary

Which food is lower in Sugar?
Teff
Teff is lower in Sugar (difference - 0.56g)
Which food contains less Sodium?
Teff
Teff contains less Sodium (difference - 558mg)
Which food is lower in Saturated fat?
Teff
Teff is lower in Saturated fat (difference - 2.54g)
Which food is richer in minerals?
Teff
Teff is relatively richer in minerals
Which food is lower in glycemic index?
Hash browns
Hash browns is lower in glycemic index (difference - 1)
Which food is richer in vitamins?
Hash browns
Hash browns is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Hash browns - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173273/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.