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Teff vs. Bran — In-Depth Nutrition Comparison

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What are the differences between teff and bran?

  • Teff is richer than bran in manganese, copper, iron, vitamin B6, and zinc.
  • Teff's daily need coverage for manganese is 82% more.
  • Teff has 6 times more vitamin B3 than bran. While teff has 0.909mg of vitamin B3, bran has only 0.144mg.

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

Infographic

Teff vs Bran 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Teff
7
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%
Bran
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 3% 8.1% 33% 22% 14% 51% 0.13% 126% 42%
Contains more MagnesiumMagnesium +25%
Contains more CalciumCalcium +390%
Contains more PotassiumPotassium +16.3%
Contains more IronIron +133%
Contains more CopperCopper +242.4%
Contains more ZincZinc +109.4%
Contains more ManganeseManganese +196.7%
Contains less SodiumSodium -87.5%
~equal in Phosphorus ~119mg

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
4
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%
Bran
1
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% 40% 7.8% 2.7% 13% 5.8% 0% 0% 4.5% 0%
Contains more Vitamin B1Vitamin B1 +14.4%
Contains more Vitamin B3Vitamin B3 +531.3%
Contains more Vitamin B6Vitamin B6 +288%
Contains more FolateFolate +200%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.034mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Teff Bran DV% diff.
Manganese 2.86mg 0.964mg 82%
Copper 0.226mg 0.066mg 18%
Iron 2.05mg 0.88mg 15%
Selenium 7.7µg 14%
Vitamin B6 0.097mg 0.025mg 6%
Zinc 1.11mg 0.53mg 5%
Vitamin B3 0.909mg 0.144mg 5%
Calcium 49mg 10mg 4%
Vitamin B5 0.217mg 4%
Calories 101kcal 40kcal 3%
Folate 18µg 6µg 3%
Carbs 19.86g 11.44g 3%
Vitamin B1 0.183mg 0.16mg 2%
Magnesium 50mg 40mg 2%
Polyunsaturated fat 0.339g 2%
Saturated fat 0.163g 1%
Monounsaturated fat 0.291g 1%
Protein 3.87g 3.21g 1%
Fiber 2.8g 2.6g 1%
Fats 0.65g 0.86g 0%
Net carbs 17.06g 8.84g N/A
Potassium 107mg 92mg 0%
Phosphorus 120mg 119mg 0%
Sodium 8mg 1mg 0%
Vitamin B2 0.033mg 0.034mg 0%
Tryptophan 0.041mg 0.057mg 0%
Threonine 0.149mg 0.086mg 0%
Isoleucine 0.146mg 0.114mg 0%
Leucine 0.311mg 0.235mg 0%
Lysine 0.109mg 0.13mg 0%
Methionine 0.125mg 0.057mg 0%
Phenylalanine 0.203mg 0.155mg 0%
Valine 0.2mg 0.165mg 0%
Histidine 0.088mg 0.07mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Teff
3
4% 20% 75%
Protein: 3.87 g
Fats: 0.65 g
Carbs: 19.86 g
Water: 74.93 g
Other: 0.69 g
Bran
2
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
Contains more ProteinProtein +20.6%
Contains more CarbsCarbs +73.6%
Contains more OtherOther +40.8%
Contains more FatsFats +32.3%
Contains more WaterWater +12.1%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168873/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.