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Teff vs Maize - In-Depth Nutrition Comparison

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How are Teff and Maize different?

  • Teff has more Manganese, Iron, Copper, Phosphorus, Magnesium, Vitamin B6, Zinc, Fiber, Vitamin B1, and Calcium than Maize.
  • Daily need coverage for Manganese from Teff is 395% higher.
  • Teff contains 90 times more Calcium than Maize. While Teff contains 180mg of Calcium, Maize contains only 2mg.

Teff, uncooked and Corn, sweet, yellow, raw are the varieties used in this article.

Infographic

Teff vs Maize 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Teff
8
:
0
Maize
Contains more Iron +1367.3%
Contains more Calcium +8900%
Contains more Potassium +58.1%
Contains more Magnesium +397.3%
Contains more Copper +1400%
Contains more Zinc +689.1%
Contains more Phosphorus +382%
Contains less Sodium -20%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 287% 54% 38% 132% 270% 99% 184% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 20% 1% 24% 27% 18% 13% 39% 2%
Contains more Iron +1367.3%
Contains more Calcium +8900%
Contains more Potassium +58.1%
Contains more Magnesium +397.3%
Contains more Copper +1400%
Contains more Zinc +689.1%
Contains more Phosphorus +382%
Contains less Sodium -20%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Teff
7
:
5
Maize
Contains more Vitamin E +14.3%
Contains more Vitamin B1 +151.6%
Contains more Vitamin B2 +390.9%
Contains more Vitamin B3 +90%
Contains more Vitamin B5 +31.4%
Contains more Vitamin B6 +418.3%
Contains more Vitamin K +533.3%
Contains more Vitamin A +1977.8%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 2% 0% 98% 63% 64% 57% 112% 0% 5% 0%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 23% 12% 2% 0% 39% 13% 34% 44% 22% 0% 1% 32%
Contains more Vitamin E +14.3%
Contains more Vitamin B1 +151.6%
Contains more Vitamin B2 +390.9%
Contains more Vitamin B3 +90%
Contains more Vitamin B5 +31.4%
Contains more Vitamin B6 +418.3%
Contains more Vitamin K +533.3%
Contains more Vitamin A +1977.8%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
33
Teff
18
Maize
Mineral Summary Score
133
Teff
18
Maize

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
80%
Teff
20%
Maize
Carbohydrates
73%
Teff
19%
Maize
Fats
11%
Teff
6%
Maize

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Teff Maize
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Teff Maize
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Cholesterol?
Teff
Teff is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Teff
Teff is lower in Sugar (difference - 4.42g)
Which food contains less Sodium?
Teff
Teff contains less Sodium (difference - 3mg)
Which food is cheaper?
Teff
Teff is cheaper (difference - $1.2)
Which food is richer in minerals?
Teff
Teff is relatively richer in minerals
Which food is lower in Saturated Fat?
Maize
Maize is lower in Saturated Fat (difference - 0.124g)
Which food is lower in glycemic index?
Maize
Maize is lower in glycemic index (difference - 5)
Which food is richer in vitamins?
?
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.

All nutrients comparison - raw data values

Nutrient Teff Maize Opinion
Calories 367 86 Teff
Protein 13.3 3.27 Teff
Fats 2.38 1.35 Teff
Vitamin C 6.8 Maize
Carbs 73.13 18.7 Teff
Cholesterol 0 Teff
Vitamin D 0 Maize
Iron 7.63 0.52 Teff
Calcium 180 2 Teff
Potassium 427 270 Teff
Magnesium 184 37 Teff
Sugar 1.84 6.26 Teff
Fiber 8 2 Teff
Copper 0.81 0.054 Teff
Zinc 3.63 0.46 Teff
Starch 36.56 5.7 Teff
Phosphorus 429 89 Teff
Sodium 12 15 Teff
Vitamin A 9 187 Maize
Vitamin E 0.08 0.07 Teff
Vitamin D 0 Maize
Vitamin B1 0.39 0.155 Teff
Vitamin B2 0.27 0.055 Teff
Vitamin B3 3.363 1.77 Teff
Vitamin B5 0.942 0.717 Teff
Vitamin B6 0.482 0.093 Teff
Vitamin B12 0 Maize
Vitamin K 1.9 0.3 Teff
Folate 42 Maize
Trans Fat 0 Teff
Saturated Fat 0.449 0.325 Maize
Monounsaturated Fat 0.589 0.432 Teff
Polyunsaturated fat 1.071 0.487 Teff
Tryptophan 0.139 0.023 Teff
Threonine 0.51 0.129 Teff
Isoleucine 0.501 0.129 Teff
Leucine 1.068 0.348 Teff
Lysine 0.376 0.137 Teff
Methionine 0.428 0.067 Teff
Phenylalanine 0.698 0.15 Teff
Valine 0.686 0.185 Teff
Histidine 0.301 0.089 Teff
Fructose 0.47 1.94 Maize

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Teff - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169747/nutrients
  2. Maize - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/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.