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Teff vs Pasta - In-Depth Nutrition Comparison

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What are the main differences between Teff and Pasta?

  • Pasta has less Manganese, Iron, Copper, Phosphorus, Magnesium, Vitamin B6, Zinc, Calcium, Vitamin B5, and Vitamin B1 than Teff.
  • Teff's daily need coverage for Manganese is 392% higher.
  • Teff has 30 times more Calcium than Pasta. Teff has 180mg of Calcium, while Pasta has 6mg.

We used Teff, uncooked and Pasta, fresh-refrigerated, plain, cooked types in this comparison.

Infographic

Teff vs Pasta 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Teff
7
:
1
Pasta
Contains more Calcium +2900%
Contains more Iron +569.3%
Contains more Magnesium +922.2%
Contains more Phosphorus +581%
Contains more Potassium +1679.2%
Contains more Zinc +548.2%
Contains more Copper +771%
Contains less Sodium -50%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 54% 287% 132% 184% 38% 2% 99% 270%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 43% 13% 27% 3% 1% 16% 31%
Contains more Calcium +2900%
Contains more Iron +569.3%
Contains more Magnesium +922.2%
Contains more Phosphorus +581%
Contains more Potassium +1679.2%
Contains more Zinc +548.2%
Contains more Copper +771%
Contains less Sodium -50%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Teff
7
:
4
Pasta
Contains more Vitamin B1 +86.6%
Contains more Vitamin B2 +80%
Contains more Vitamin B3 +239%
Contains more Vitamin B5 +414.8%
Contains more Vitamin B6 +1317.6%
Contains more Vitamin A +122.2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 0% 98% 63% 64% 57% 112% 0% 0% 5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 0% 53% 35% 19% 11% 8% 48% 18% 0%
Contains more Vitamin B1 +86.6%
Contains more Vitamin B2 +80%
Contains more Vitamin B3 +239%
Contains more Vitamin B5 +414.8%
Contains more Vitamin B6 +1317.6%
Contains more Vitamin A +122.2%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Teff Pasta
Lower in Cholesterol ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Teff Pasta Opinion
Net carbs 65.13g 24.93g Teff
Protein 13.3g 5.15g Teff
Fats 2.38g 1.05g Teff
Carbs 73.13g 24.93g Teff
Calories 367kcal 131kcal Teff
Starch 36.56g g Teff
Fructose 0.47g g Teff
Sugar 1.84g g Pasta
Fiber 8g g Teff
Calcium 180mg 6mg Teff
Iron 7.63mg 1.14mg Teff
Magnesium 184mg 18mg Teff
Phosphorus 429mg 63mg Teff
Potassium 427mg 24mg Teff
Sodium 12mg 6mg Pasta
Zinc 3.63mg 0.56mg Teff
Copper 0.81mg 0.093mg Teff
Vitamin A 9IU 20IU Pasta
Vitamin E 0.08mg mg Teff
Vitamin D IU IU
Vitamin D µg µg
Vitamin C mg 0mg Pasta
Vitamin B1 0.39mg 0.209mg Teff
Vitamin B2 0.27mg 0.15mg Teff
Vitamin B3 3.363mg 0.992mg Teff
Vitamin B5 0.942mg 0.183mg Teff
Vitamin B6 0.482mg 0.034mg Teff
Folate µg 64µg Pasta
Vitamin B12 µg 0.14µg Pasta
Vitamin K 1.9µg µg Teff
Tryptophan 0.139mg 0.065mg Teff
Threonine 0.51mg 0.134mg Teff
Isoleucine 0.501mg 0.197mg Teff
Leucine 1.068mg 0.348mg Teff
Lysine 0.376mg 0.097mg Teff
Methionine 0.428mg 0.079mg Teff
Phenylalanine 0.698mg 0.247mg Teff
Valine 0.686mg 0.217mg Teff
Histidine 0.301mg 0.103mg Teff
Cholesterol mg 33mg Teff
Trans Fat g g
Saturated Fat 0.449g 0.15g Pasta
Monounsaturated Fat 0.589g 0.124g Teff
Polyunsaturated fat 1.071g 0.429g Teff

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Teff Pasta
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
33
Teff
16
Pasta
Mineral Summary Score
133
Teff
17
Pasta

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
80%
Teff
31%
Pasta
Carbohydrates
73%
Teff
25%
Pasta
Fats
11%
Teff
5%
Pasta

Comparison summary

Which food is lower in Cholesterol?
Teff
Teff is lower in Cholesterol (difference - 33mg)
Which food is cheaper?
Teff
Teff is cheaper (difference - $3)
Which food is richer in minerals?
Teff
Teff is relatively richer in minerals
Which food is lower in Sugar?
Pasta
Pasta is lower in Sugar (difference - 1.84g)
Which food contains less Sodium?
Pasta
Pasta contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Pasta
Pasta is lower in Saturated Fat (difference - 0.299g)
Which food is lower in glycemic index?
Pasta
Pasta is lower in glycemic index (difference - 8)
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.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Teff - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169747/nutrients
  2. Pasta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169728/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.