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Teff vs. Pork — In-Depth Nutrition Comparison

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A recap on the differences between teff and pork

  • Teff has more manganese, copper, and iron; however, pork is higher in vitamin B1, vitamin B12, vitamin B6, vitamin B3, vitamin B2, and phosphorus.
  • Teff covers your daily manganese needs 124% more than pork.
  • Pork contains 3 times less copper than teff. Teff contains 0.226mg of copper, while pork contains 0.073mg.
  • The glycemic index of teff is higher.

Food varieties used in this article are Teff, cooked and Pork, fresh, loin, whole, separable lean, and fat, cooked, broiled.

Infographic

Teff vs Pork 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
6
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%
Pork
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 5.7% 37% 33% 24% 65% 105% 8.1% 1.2% 247%
Contains more MagnesiumMagnesium +78.6%
Contains more CalciumCalcium +157.9%
Contains more IronIron +135.6%
Contains more CopperCopper +209.6%
Contains less SodiumSodium -87.1%
Contains more ManganeseManganese +31677.8%
Contains more PotassiumPotassium +295.3%
Contains more ZincZinc +115.3%
Contains more PhosphorusPhosphorus +105%

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
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% 46% 7.6% 17% 0% 22% 0% 0% 14% 0%
Pork
11
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 2% 0.67% 5.8% 20% 219% 74% 94% 42% 107% 88% 0% 3.8% 51%
Contains more FolateFolate +260%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +379.2%
Contains more Vitamin B2Vitamin B2 +872.7%
Contains more Vitamin B3Vitamin B3 +454.1%
Contains more Vitamin B6Vitamin B6 +378.4%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Teff Pork DV% diff.
Manganese 2.86mg 0.009mg 124%
Selenium 45.3µg 82%
Vitamin B1 0.183mg 0.877mg 58%
Protein 3.87g 27.32g 47%
Vitamin B12 0µg 0.7µg 29%
Vitamin B6 0.097mg 0.464mg 28%
Cholesterol 0mg 80mg 27%
Vitamin B3 0.909mg 5.037mg 26%
Saturated fat 5.23g 24%
Vitamin B2 0.033mg 0.321mg 22%
Fats 0.65g 13.92g 20%
Phosphorus 120mg 246mg 18%
Choline 93.9mg 17%
Copper 0.226mg 0.073mg 17%
Iron 2.05mg 0.87mg 15%
Monounsaturated fat 6.19g 15%
Vitamin B5 0.698mg 14%
Zinc 1.11mg 2.39mg 12%
Fiber 2.8g 0g 11%
Potassium 107mg 423mg 9%
Polyunsaturated fat 1.2g 8%
Calories 101kcal 242kcal 7%
Vitamin D 1.3µg 7%
Carbs 19.86g 0g 7%
Vitamin D 53IU 7%
Magnesium 50mg 28mg 5%
Calcium 49mg 19mg 3%
Folate 18µg 5µg 3%
Vitamin E 0.29mg 2%
Sodium 8mg 62mg 2%
Vitamin C 0.6mg 1%
Net carbs 17.06g 0g N/A
Vitamin A 0µg 2µg 0%
Tryptophan 0.041mg 0.338mg 0%
Threonine 0.149mg 1.234mg 0%
Isoleucine 0.146mg 1.26mg 0%
Leucine 0.311mg 2.177mg 0%
Lysine 0.109mg 2.446mg 0%
Methionine 0.125mg 0.712mg 0%
Phenylalanine 0.203mg 1.086mg 0%
Valine 0.2mg 1.473mg 0%
Histidine 0.088mg 1.067mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Teff
2
4% 20% 75%
Protein: 3.87 g
Fats: 0.65 g
Carbs: 19.86 g
Water: 74.93 g
Other: 0.69 g
Pork
3
27% 14% 58%
Protein: 27.32 g
Fats: 13.92 g
Carbs: 0 g
Water: 57.87 g
Other: 0.89 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +29.5%
Contains more ProteinProtein +605.9%
Contains more FatsFats +2041.5%
Contains more OtherOther +29%

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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. Pork - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167820/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.