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
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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.
Contains
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Calcium
+390%
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Iron
+133%
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Magnesium
+25%
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Potassium
+16.3%
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Zinc
+109.4%
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Copper
+242.4%
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Manganese
+196.7%
Contains
less
Sodium
-87.5%
Equal in Phosphorus - 119
Contains
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Calcium
+390%
Contains
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Iron
+133%
Contains
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Magnesium
+25%
Contains
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Potassium
+16.3%
Contains
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Zinc
+109.4%
Contains
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Copper
+242.4%
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Manganese
+196.7%
Contains
less
Sodium
-87.5%
Equal in Phosphorus - 119
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.
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Contains
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Vitamin A
+∞%
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Vitamin B1
+14.4%
Contains
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Vitamin B3
+531.3%
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Vitamin B6
+288%
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Folate
+200%
Equal in Vitamin B2 - 0.034
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Vitamin A
+∞%
Contains
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Vitamin B1
+14.4%
Contains
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Vitamin B3
+531.3%
Contains
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Vitamin B6
+288%
Contains
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Folate
+200%
Equal in Vitamin B2 - 0.034
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+20.6%
Contains
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Carbs
+73.6%
Contains
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Other
+40.8%
Contains
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Fats
+32.3%
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Water
+12.1%
Contains
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Protein
+20.6%
Contains
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Carbs
+73.6%
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Other
+40.8%
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Fats
+32.3%
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Water
+12.1%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Saturated Fat |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Sugar | Equal | ||
| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 17.06g | 8.84g |
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| Protein | 3.87g | 3.21g |
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| Fats | 0.65g | 0.86g |
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| Carbs | 19.86g | 11.44g |
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| Calories | 101kcal | 40kcal |
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| Fiber | 2.8g | 2.6g |
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| Calcium | 49mg | 10mg |
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| Iron | 2.05mg | 0.88mg |
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| Magnesium | 50mg | 40mg |
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| Phosphorus | 120mg | 119mg |
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| Potassium | 107mg | 92mg |
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| Sodium | 8mg | 1mg |
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| Zinc | 1.11mg | 0.53mg |
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| Copper | 0.226mg | 0.066mg |
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| Manganese | 2.86mg | 0.964mg |
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| Selenium | 7.7µg |
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| Vitamin A | 2IU | 0IU |
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| Vitamin B1 | 0.183mg | 0.16mg |
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| Vitamin B2 | 0.033mg | 0.034mg |
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| Vitamin B3 | 0.909mg | 0.144mg |
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| Vitamin B5 | 0.217mg |
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| Vitamin B6 | 0.097mg | 0.025mg |
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| Folate | 18µg | 6µg |
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| Tryptophan | 0.041mg | 0.057mg |
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| Threonine | 0.149mg | 0.086mg |
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| Isoleucine | 0.146mg | 0.114mg |
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| Leucine | 0.311mg | 0.235mg |
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| Lysine | 0.109mg | 0.13mg |
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| Methionine | 0.125mg | 0.057mg |
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| Phenylalanine | 0.203mg | 0.155mg |
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| Valine | 0.2mg | 0.165mg |
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| Histidine | 0.088mg | 0.07mg |
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| Saturated Fat | 0.163g |
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| Monounsaturated Fat | 0.291g |
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| Polyunsaturated fat | 0.339g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
9%
6%
Minerals Daily Need Coverage Score
67%
33%
Comparison summary
Which food is richer in minerals?
Teff is relatively richer in minerals
Which food is lower in Saturated Fat?
Teff is lower in Saturated Fat (difference - 0.163g)
Which food contains less Sodium?
Bran contains less Sodium (difference - 7mg)
Which food is lower in glycemic index?
Bran is lower in glycemic index (difference - 1)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.