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Teff vs. Millet flour — In-Depth Nutrition Comparison

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Significant differences between Teff and Millet flour

  • Teff has more Manganese, however, Millet flour is richer in Copper, Vitamin B3, Iron, Phosphorus, Vitamin B6, Vitamin B1, Magnesium, Zinc, and Folate.
  • Teff covers your daily Manganese needs 81% more than Millet flour.

Specific food types used in this comparison are Teff, cooked and Millet flour.

Infographic

Teff vs Millet flour 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.
Contains more Calcium +250%
Contains more Manganese +185.4%
Contains more Iron +92.2%
Contains more Magnesium +138%
Contains more Phosphorus +137.5%
Contains more Potassium +109.3%
Contains less Sodium -50%
Contains more Zinc +136.9%
Contains more Copper +136.7%
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 5% 148% 85% 123% 20% 1% 72% 179% 131% 179%
Contains more Calcium +250%
Contains more Manganese +185.4%
Contains more Iron +92.2%
Contains more Magnesium +138%
Contains more Phosphorus +137.5%
Contains more Potassium +109.3%
Contains less Sodium -50%
Contains more Zinc +136.9%
Contains more Copper +136.7%

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
:
Contains more Vitamin B1 +125.7%
Contains more Vitamin B2 +121.2%
Contains more Vitamin B3 +562.3%
Contains more Vitamin B6 +283.5%
Contains more Folate +133.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 0% 0% 0% 46% 8% 18% 0% 23% 14% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 3% 0% 0% 104% 17% 113% 77% 86% 32% 0% 0% 2%
Contains more Vitamin B1 +125.7%
Contains more Vitamin B2 +121.2%
Contains more Vitamin B3 +562.3%
Contains more Vitamin B6 +283.5%
Contains more Folate +133.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +764.2%
Contains more Protein +177.8%
Contains more Fats +553.8%
Contains more Carbs +278.2%
Contains more Other +75.4%
4% 20% 75%
Protein: 3.87 g
Fats: 0.65 g
Carbs: 19.86 g
Water: 74.93 g
Other: 0.69 g
11% 4% 75% 9%
Protein: 10.75 g
Fats: 4.25 g
Carbs: 75.12 g
Water: 8.67 g
Other: 1.21 g
Contains more Water +764.2%
Contains more Protein +177.8%
Contains more Fats +553.8%
Contains more Carbs +278.2%
Contains more Other +75.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Teff Millet flour Opinion
Net carbs 17.06g 71.62g Millet flour
Protein 3.87g 10.75g Millet flour
Fats 0.65g 4.25g Millet flour
Carbs 19.86g 75.12g Millet flour
Calories 101kcal 382kcal Millet flour
Starch 69.88g Millet flour
Sugar 1.66g Teff
Fiber 2.8g 3.5g Millet flour
Calcium 49mg 14mg Teff
Iron 2.05mg 3.94mg Millet flour
Magnesium 50mg 119mg Millet flour
Phosphorus 120mg 285mg Millet flour
Potassium 107mg 224mg Millet flour
Sodium 8mg 4mg Millet flour
Zinc 1.11mg 2.63mg Millet flour
Copper 0.226mg 0.535mg Millet flour
Manganese 2.86mg 1.002mg Teff
Selenium 32.7µg Millet flour
Vitamin A 2IU Teff
Vitamin E 0.11mg Millet flour
Vitamin B1 0.183mg 0.413mg Millet flour
Vitamin B2 0.033mg 0.073mg Millet flour
Vitamin B3 0.909mg 6.02mg Millet flour
Vitamin B5 1.267mg Millet flour
Vitamin B6 0.097mg 0.372mg Millet flour
Folate 18µg 42µg Millet flour
Vitamin K 0.8µg Millet flour
Tryptophan 0.041mg 0.17mg Millet flour
Threonine 0.149mg 0.354mg Millet flour
Isoleucine 0.146mg 0.473mg Millet flour
Leucine 0.311mg 1.537mg Millet flour
Lysine 0.109mg 0.144mg Millet flour
Methionine 0.125mg 0.319mg Millet flour
Phenylalanine 0.203mg 0.675mg Millet flour
Valine 0.2mg 0.584mg Millet flour
Histidine 0.088mg 0.257mg Millet flour
Trans Fat 0.002g Teff
Saturated Fat 0.536g Teff
Monounsaturated Fat 0.924g Millet flour
Polyunsaturated fat 2.618g Millet flour
Omega-6 - Eicosadienoic acid 0.002g Millet flour
Omega-6 - Linoleic acid 2.549g Millet flour
Omega-3 - ALA 0.044g Millet flour

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Teff Millet flour
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
8%
Teff
33%
Millet flour
Minerals Daily Need Coverage Score
67%
Teff
94%
Millet flour

Comparison summary

Which food is lower in Sugar?
Teff
Teff is lower in Sugar (difference - 1.66g)
Which food is lower in Saturated Fat?
Teff
Teff is lower in Saturated Fat (difference - 0.536g)
Which food is lower in glycemic index?
Teff
Teff is lower in glycemic index (difference - 13)
Which food contains less Sodium?
Millet flour
Millet flour contains less Sodium (difference - 4mg)
Which food is lower in Cholesterol?
Millet flour
Millet flour is lower in Cholesterol (difference - 0mg)
Which food is richer in minerals?
Millet flour
Millet flour is relatively richer in minerals
Which food is richer in vitamins?
Millet flour
Millet flour is relatively richer in vitamins
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. Millet flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172023/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.