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Teff vs Porridge - In-Depth Nutrition Comparison

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A recap on differences between Teff and Porridge

  • Porridge has less Manganese, Copper, Phosphorus, Iron, Magnesium, Vitamin B6, Zinc, Fiber, Vitamin B1, and Vitamin B2.
  • Teff covers your daily Manganese needs 402% more than Porridge.
  • Porridge contains 37 times less Vitamin B6 than Teff. Teff contains 0.482mg of Vitamin B6, while Porridge contains 0.013mg.

Food varieties used in this article are Teff, uncooked and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.

Infographic

Teff vs Porridge 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
:
Contains more Calcium +106.9%
Contains more Iron +104%
Contains more Magnesium +3580%
Contains more Phosphorus +2760%
Contains more Potassium +2568.8%
Contains more Zinc +2692.3%
Contains more Copper +1925%
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 27% 141% 4% 7% 2% 1% 4% 14%
Contains more Calcium +106.9%
Contains more Iron +104%
Contains more Magnesium +3580%
Contains more Phosphorus +2760%
Contains more Potassium +2568.8%
Contains more Zinc +2692.3%
Contains more Copper +1925%
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
8
:
Contains more Vitamin A +∞%
Contains more Vitamin E +300%
Contains more Vitamin B1 +609.1%
Contains more Vitamin B2 +980%
Contains more Vitamin B3 +546.7%
Contains more Vitamin B5 +1226.8%
Contains more Vitamin B6 +3607.7%
Contains more Vitamin K +1800%
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 0% 1% 0% 0% 14% 6% 10% 5% 3% 9% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin E +300%
Contains more Vitamin B1 +609.1%
Contains more Vitamin B2 +980%
Contains more Vitamin B3 +546.7%
Contains more Vitamin B5 +1226.8%
Contains more Vitamin B6 +3607.7%
Contains more Vitamin K +1800%

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 Porridge
Lower in Cholesterol ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Teff Porridge Opinion
Net carbs 65.13g 10.02g Teff
Protein 13.3g 1.44g Teff
Fats 2.38g 0.21g Teff
Carbs 73.13g 10.52g Teff
Calories 367kcal 50kcal Teff
Starch 36.56g g Teff
Fructose 0.47g g Teff
Sugar 1.84g 0.03g Porridge
Fiber 8g 0.5g Teff
Calcium 180mg 87mg Teff
Iron 7.63mg 3.74mg Teff
Magnesium 184mg 5mg Teff
Phosphorus 429mg 15mg Teff
Potassium 427mg 16mg Teff
Sodium 12mg 6mg Porridge
Zinc 3.63mg 0.13mg Teff
Copper 0.81mg 0.04mg Teff
Vitamin A 9IU 0IU Teff
Vitamin E 0.08mg 0.02mg Teff
Vitamin D IU 0IU Porridge
Vitamin D µg 0µg Porridge
Vitamin C mg 0mg Porridge
Vitamin B1 0.39mg 0.055mg Teff
Vitamin B2 0.27mg 0.025mg Teff
Vitamin B3 3.363mg 0.52mg Teff
Vitamin B5 0.942mg 0.071mg Teff
Vitamin B6 0.482mg 0.013mg Teff
Folate µg 12µg Porridge
Vitamin B12 µg 0µg Porridge
Vitamin K 1.9µg 0.1µg Teff
Tryptophan 0.139mg 0.02mg Teff
Threonine 0.51mg 0.045mg Teff
Isoleucine 0.501mg 0.063mg Teff
Leucine 1.068mg 0.11mg Teff
Lysine 0.376mg 0.037mg Teff
Methionine 0.428mg 0.027mg Teff
Phenylalanine 0.698mg 0.078mg Teff
Valine 0.686mg 0.07mg Teff
Histidine 0.301mg 0.033mg Teff
Cholesterol mg 0mg Teff
Trans Fat g g
Saturated Fat 0.449g 0.033g Porridge
Monounsaturated Fat 0.589g 0.028g Teff
Polyunsaturated fat 1.071g 0.114g Teff

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Teff Porridge
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
4
Porridge
Mineral Summary Score
133
Teff
24
Porridge

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
9%
Porridge
Carbohydrates
73%
Teff
11%
Porridge
Fats
11%
Teff
1%
Porridge

Comparison summary

Which food is lower in Cholesterol?
Teff
Teff is lower in Cholesterol (difference - 0mg)
Which food is lower in glycemic index?
Teff
Teff is lower in glycemic index (difference - 9)
Which food is richer in minerals?
Teff
Teff is relatively richer in minerals
Which food is richer in vitamins?
Teff
Teff is relatively richer in vitamins
Which food is lower in Sugar?
Porridge
Porridge is lower in Sugar (difference - 1.81g)
Which food contains less Sodium?
Porridge
Porridge contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Porridge
Porridge is lower in Saturated Fat (difference - 0.416g)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/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.