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Teff vs. Oregano — In-Depth Nutrition Comparison

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Significant differences between teff and oregano

  • The amount of iron, fiber, calcium, manganese, vitamin B6, folate, magnesium, copper, vitamin B2, and vitamin A in oregano is higher than in teff.
  • Oregano covers your daily iron needs 434% more than teff.
  • Teff has a higher glycemic index. The glycemic index of teff is 57, while the glycemic index of oregano is 5.

Specific food types used in this comparison are Teff, cooked and Spices, oregano, dried.

Infographic

Teff vs Oregano 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
1
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 193% 479% 111% 1380% 211% 73% 63% 3.3% 651% 25%
Contains less SodiumSodium -68%
Contains more MagnesiumMagnesium +440%
Contains more CalciumCalcium +3159.2%
Contains more PotassiumPotassium +1077.6%
Contains more IronIron +1695.1%
Contains more CopperCopper +180.1%
Contains more ZincZinc +142.3%
Contains more PhosphorusPhosphorus +23.3%
Contains more ManganeseManganese +74.5%

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%
Oregano
10
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 7.7% 28% 365% 0% 44% 122% 87% 55% 241% 0% 1554% 178% 18%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +1500%
Contains more Vitamin B3Vitamin B3 +410.5%
Contains more Vitamin B6Vitamin B6 +976.3%
Contains more FolateFolate +1216.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.177mg
~equal in Vitamin B12 ~0µg

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
9% 4% 69% 10% 8%
Protein: 9 g
Fats: 4.28 g
Carbs: 68.92 g
Water: 9.93 g
Other: 7.87 g
Contains more WaterWater +654.6%
Contains more ProteinProtein +132.6%
Contains more FatsFats +558.5%
Contains more CarbsCarbs +247%
Contains more OtherOther +1040.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Teff Oregano DV% diff.
Vitamin K 621.7µg 518%
Iron 2.05mg 36.8mg 434%
Fiber 2.8g 42.5g 159%
Calcium 49mg 1597mg 155%
Vitamin E 18.26mg 122%
Manganese 2.86mg 4.99mg 93%
Vitamin B6 0.097mg 1.044mg 73%
Folate 18µg 237µg 55%
Magnesium 50mg 270mg 52%
Copper 0.226mg 0.633mg 45%
Vitamin B2 0.033mg 0.528mg 38%
Potassium 107mg 1260mg 34%
Vitamin B3 0.909mg 4.64mg 23%
Vitamin B5 0.921mg 18%
Carbs 19.86g 68.92g 16%
Zinc 1.11mg 2.69mg 14%
Protein 3.87g 9g 10%
Vitamin A 0µg 85µg 9%
Polyunsaturated fat 1.369g 9%
Calories 101kcal 265kcal 8%
Selenium 4.5µg 8%
Saturated fat 1.551g 7%
Choline 32.3mg 6%
Fats 0.65g 4.28g 6%
Phosphorus 120mg 148mg 4%
Vitamin C 2.3mg 3%
Monounsaturated fat 0.716g 2%
Vitamin B1 0.183mg 0.177mg 1%
Fructose 1.13g 1%
Sodium 8mg 25mg 1%
Net carbs 17.06g 26.42g N/A
Sugar 4.09g N/A
Tryptophan 0.041mg 0.203mg 0%
Threonine 0.149mg 0.322mg 0%
Isoleucine 0.146mg 0.441mg 0%
Leucine 0.311mg 0.78mg 0%
Lysine 0.109mg 0.5mg 0%
Methionine 0.125mg 0.127mg 0%
Phenylalanine 0.203mg 0.449mg 0%
Valine 0.2mg 0.585mg 0%
Histidine 0.088mg 0.144mg 0%
Omega-3 - ALA 0.621g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Teff Oregano
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
208%
Oregano
Minerals Daily Need Coverage Score
67%
Teff
319%
Oregano

Comparison summary

Which food is lower in Sugar?
Teff
Teff is lower in Sugar (difference - 4.09g)
Which food contains less Sodium?
Teff
Teff contains less Sodium (difference - 17mg)
Which food is lower in Saturated fat?
Teff
Teff is lower in Saturated fat (difference - 1.551g)
Which food is cheaper?
Teff
Teff is cheaper (difference - $4.6)
Which food is lower in glycemic index?
Oregano
Oregano is lower in glycemic index (difference - 52)
Which food is richer in minerals?
Oregano
Oregano is relatively richer in minerals
Which food is richer in vitamins?
Oregano
Oregano is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Oregano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171328/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.