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Teff vs. Oatmeal — In-Depth Nutrition Comparison

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What are the main differences between Teff and Oatmeal?

  • Teff is richer in Manganese, Copper, and Phosphorus, yet Oatmeal is richer in Iron, Vitamin B6, Vitamin A RAE, Vitamin B2, Vitamin B3, Folate, and Vitamin B1.
  • Teff's daily need coverage for Manganese is 100% higher.
  • Teff has 3 times more Copper than Oatmeal. Teff has 0.226mg of Copper, while Oatmeal has 0.066mg.

We used Teff, cooked and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) types in this comparison.

Infographic

Teff vs Oatmeal 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
7
:
Contains more Magnesium +92.3%
Contains more Phosphorus +55.8%
Contains more Potassium +75.4%
Contains less Sodium -83.7%
Contains more Zinc +79%
Contains more Copper +242.4%
Contains more Manganese +412.5%
Contains more Calcium +63.3%
Contains more Iron +190.7%
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 24% 224% 19% 33% 6% 7% 17% 22% 73% 28%
Contains more Magnesium +92.3%
Contains more Phosphorus +55.8%
Contains more Potassium +75.4%
Contains less Sodium -83.7%
Contains more Zinc +79%
Contains more Copper +242.4%
Contains more Manganese +412.5%
Contains more Calcium +63.3%
Contains more Iron +190.7%

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
0
:
12
Oatmeal
Contains more Vitamin A +21550%
Contains more Vitamin B1 +42.1%
Contains more Vitamin B2 +551.5%
Contains more Vitamin B3 +232.8%
Contains more Vitamin B6 +199%
Contains more Folate +144.4%
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 26% 2% 0% 0% 65% 50% 57% 20% 67% 33% 0% 3% 1%
Contains more Vitamin A +21550%
Contains more Vitamin B1 +42.1%
Contains more Vitamin B2 +551.5%
Contains more Vitamin B3 +232.8%
Contains more Vitamin B6 +199%
Contains more Folate +144.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Teff
3
:
Contains more Protein +63.3%
Contains more Carbs +70.2%
Contains more Other +21.1%
Contains more Fats +109.2%
Contains more Water +12.1%
4% 20% 75%
Protein: 3.87 g
Fats: 0.65 g
Carbs: 19.86 g
Water: 74.93 g
Other: 0.69 g
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
Contains more Protein +63.3%
Contains more Carbs +70.2%
Contains more Other +21.1%
Contains more Fats +109.2%
Contains more 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.
Teff Oatmeal
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Teff Oatmeal Opinion
Net carbs 17.06g 9.97g Teff
Protein 3.87g 2.37g Teff
Fats 0.65g 1.36g Oatmeal
Carbs 19.86g 11.67g Teff
Calories 101kcal 68kcal Teff
Starch 10.37g Oatmeal
Sugar 0.46g Teff
Fiber 2.8g 1.7g Teff
Calcium 49mg 80mg Oatmeal
Iron 2.05mg 5.96mg Oatmeal
Magnesium 50mg 26mg Teff
Phosphorus 120mg 77mg Teff
Potassium 107mg 61mg Teff
Sodium 8mg 49mg Teff
Zinc 1.11mg 0.62mg Teff
Copper 0.226mg 0.066mg Teff
Manganese 2.86mg 0.558mg Teff
Selenium 5µg Oatmeal
Vitamin A 2IU 433IU Oatmeal
Vitamin A RAE 0µg 130µg Oatmeal
Vitamin E 0.07mg Oatmeal
Vitamin B1 0.183mg 0.26mg Oatmeal
Vitamin B2 0.033mg 0.215mg Oatmeal
Vitamin B3 0.909mg 3.025mg Oatmeal
Vitamin B5 0.317mg Oatmeal
Vitamin B6 0.097mg 0.29mg Oatmeal
Folate 18µg 44µg Oatmeal
Choline 4.7mg Oatmeal
Vitamin K 0.4µg Oatmeal
Tryptophan 0.041mg 0.04mg Teff
Threonine 0.149mg 0.083mg Teff
Isoleucine 0.146mg 0.105mg Teff
Leucine 0.311mg 0.2mg Teff
Lysine 0.109mg 0.135mg Oatmeal
Methionine 0.125mg 0.04mg Teff
Phenylalanine 0.203mg 0.13mg Teff
Valine 0.2mg 0.151mg Teff
Histidine 0.088mg 0.057mg Teff
Trans Fat 0.003g Teff
Saturated Fat 0.226g Teff
Monounsaturated Fat 0.391g Oatmeal
Polyunsaturated fat 0.426g Oatmeal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Teff Oatmeal
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

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
25%
Oatmeal
Minerals Daily Need Coverage Score
67%
Teff
45%
Oatmeal

Comparison summary

Which food is lower in Sugar?
Teff
Teff is lower in Sugar (difference - 0.46g)
Which food contains less Sodium?
Teff
Teff contains less Sodium (difference - 41mg)
Which food is lower in Saturated Fat?
Teff
Teff is lower in Saturated Fat (difference - 0.226g)
Which food is lower in glycemic index?
Teff
Teff is lower in glycemic index (difference - 22)
Which food is richer in vitamins?
Oatmeal
Oatmeal is relatively richer in vitamins
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 minerals?
?
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

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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.