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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 Calcium +8900%
Contains more Iron +1367.3%
Contains more Magnesium +397.3%
Contains more Phosphorus +382%
Contains more Potassium +58.1%
Contains less Sodium -20%
Contains more Zinc +689.1%
Contains more Copper +1400%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 54% 287% 132% 184% 38% 2% 99% 270%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 20% 27% 39% 24% 2% 13% 18%
Contains more Calcium +8900%
Contains more Iron +1367.3%
Contains more Magnesium +397.3%
Contains more Phosphorus +382%
Contains more Potassium +58.1%
Contains less Sodium -20%
Contains more Zinc +689.1%
Contains more Copper +1400%

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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 0% 98% 63% 64% 57% 112% 0% 0% 5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 2% 0% 23% 39% 13% 34% 44% 22% 32% 0% 1%
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%

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 Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in price ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Teff Maize Opinion
Net carbs 65.13g 16.7g Teff
Protein 13.3g 3.27g Teff
Fats 2.38g 1.35g Teff
Carbs 73.13g 18.7g Teff
Calories 367kcal 86kcal Teff
Starch 36.56g 5.7g Teff
Fructose 0.47g 1.94g Maize
Sugar 1.84g 6.26g Teff
Fiber 8g 2g Teff
Calcium 180mg 2mg Teff
Iron 7.63mg 0.52mg Teff
Magnesium 184mg 37mg Teff
Phosphorus 429mg 89mg Teff
Potassium 427mg 270mg Teff
Sodium 12mg 15mg Teff
Zinc 3.63mg 0.46mg Teff
Copper 0.81mg 0.054mg Teff
Vitamin A 9IU 187IU Maize
Vitamin E 0.08mg 0.07mg Teff
Vitamin D IU 0IU Maize
Vitamin D µg 0µg Maize
Vitamin C mg 6.8mg Maize
Vitamin B1 0.39mg 0.155mg Teff
Vitamin B2 0.27mg 0.055mg Teff
Vitamin B3 3.363mg 1.77mg Teff
Vitamin B5 0.942mg 0.717mg Teff
Vitamin B6 0.482mg 0.093mg Teff
Folate µg 42µg Maize
Vitamin B12 µg 0µg Maize
Vitamin K 1.9µg 0.3µg Teff
Tryptophan 0.139mg 0.023mg Teff
Threonine 0.51mg 0.129mg Teff
Isoleucine 0.501mg 0.129mg Teff
Leucine 1.068mg 0.348mg Teff
Lysine 0.376mg 0.137mg Teff
Methionine 0.428mg 0.067mg Teff
Phenylalanine 0.698mg 0.15mg Teff
Valine 0.686mg 0.185mg Teff
Histidine 0.301mg 0.089mg Teff
Cholesterol mg 0mg Teff
Trans Fat g 0g Teff
Saturated Fat 0.449g 0.325g Maize
Monounsaturated Fat 0.589g 0.432g Teff
Polyunsaturated fat 1.071g 0.487g Teff

Which food is preferable for your diet?

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

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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

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 lower in Cholesterol?
Teff
Teff is lower in Cholesterol (difference - 0mg)
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.

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.