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Teff vs. Bran raw — In-Depth Nutrition Comparison

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What are the main differences between teff and bran raw?

  • Teff has less manganese, phosphorus, vitamin B1, fiber, magnesium, iron, copper, zinc, vitamin B2, and potassium than bran raw.
  • Bran raw's daily need coverage for manganese is 120% higher.

We used Teff, cooked and Oat bran, raw types in this comparison.

Infographic

Teff vs Bran raw 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
0
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 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
Contains more MagnesiumMagnesium +370%
Contains more CalciumCalcium +18.4%
Contains more PotassiumPotassium +429%
Contains more IronIron +163.9%
Contains more CopperCopper +78.3%
Contains more ZincZinc +180.2%
Contains more PhosphorusPhosphorus +511.7%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +96.9%

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
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 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 0% 0% 20% 0% 293% 51% 18% 90% 38% 0% 8% 39% 18%
Contains more Vitamin B1Vitamin B1 +539.3%
Contains more Vitamin B2Vitamin B2 +566.7%
Contains more Vitamin B6Vitamin B6 +70.1%
Contains more FolateFolate +188.9%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.934mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Teff Bran raw DV% diff.
Manganese 2.86mg 5.63mg 120%
Phosphorus 120mg 734mg 88%
Selenium 45.2µg 82%
Vitamin B1 0.183mg 1.17mg 82%
Fiber 2.8g 15.4g 50%
Magnesium 50mg 235mg 44%
Iron 2.05mg 5.41mg 42%
Vitamin B5 1.494mg 30%
Protein 3.87g 17.3g 27%
Copper 0.226mg 0.403mg 20%
Zinc 1.11mg 3.11mg 18%
Polyunsaturated fat 2.766g 18%
Carbs 19.86g 66.22g 15%
Potassium 107mg 566mg 14%
Vitamin B2 0.033mg 0.22mg 14%
Fats 0.65g 7.03g 10%
Folate 18µg 52µg 9%
Calories 101kcal 246kcal 7%
Vitamin E 1.01mg 7%
Choline 32.2mg 6%
Monounsaturated fat 2.376g 6%
Saturated fat 1.328g 6%
Vitamin B6 0.097mg 0.165mg 5%
Vitamin K 3.2µg 3%
Calcium 49mg 58mg 1%
Net carbs 17.06g 50.82g N/A
Sugar 1.45g N/A
Sodium 8mg 4mg 0%
Vitamin B3 0.909mg 0.934mg 0%
Tryptophan 0.041mg 0.335mg 0%
Threonine 0.149mg 0.502mg 0%
Isoleucine 0.146mg 0.668mg 0%
Leucine 0.311mg 1.374mg 0%
Lysine 0.109mg 0.76mg 0%
Methionine 0.125mg 0.335mg 0%
Phenylalanine 0.203mg 0.908mg 0%
Valine 0.2mg 0.964mg 0%
Histidine 0.088mg 0.41mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Teff
1
4% 20% 75%
Protein: 3.87 g
Fats: 0.65 g
Carbs: 19.86 g
Water: 74.93 g
Other: 0.69 g
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 g
Contains more WaterWater +1044%
Contains more ProteinProtein +347%
Contains more FatsFats +981.5%
Contains more CarbsCarbs +233.4%
Contains more OtherOther +320.3%

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. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.