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Teff vs Seed - In-Depth Nutrition Comparison

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How are Teff and Seed different?

  • Teff is richer in Manganese, while Seed is higher in Fiber, Selenium, Phosphorus, Calcium, Magnesium, Vitamin B3, Vitamin B1, and Copper.
  • Teff covers your daily need of Manganese 283% more than Seed.
  • Teff is lower in Saturated Fat.

Teff, uncooked and Seeds, chia seeds, dried types were used in this article.

Infographic

Teff vs Seed infographic
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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
2
:
6
Seed
Contains less Sodium -25%
Contains more Calcium +250.6%
Contains more Magnesium +82.1%
Contains more Phosphorus +100.5%
Contains more Zinc +26.2%
Contains more Copper +14.1%
Equal in Iron - 7.72
Equal in Potassium - 407
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 54% 287% 132% 184% 38% 2% 99% 270%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 190% 290% 240% 369% 36% 3% 125% 308%
Contains less Sodium -25%
Contains more Calcium +250.6%
Contains more Magnesium +82.1%
Contains more Phosphorus +100.5%
Contains more Zinc +26.2%
Contains more Copper +14.1%
Equal in Iron - 7.72
Equal in Potassium - 407

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
4
:
7
Seed
Contains more Vitamin B2 +58.8%
Contains more Vitamin A +500%
Contains more Vitamin E +525%
Contains more Vitamin B1 +59%
Contains more Vitamin B3 +162.6%
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 4% 10% 0% 6% 155% 40% 166% 0% 0% 37% 0% 0%
Contains more Vitamin B2 +58.8%
Contains more Vitamin A +500%
Contains more Vitamin E +525%
Contains more Vitamin B1 +59%
Contains more Vitamin B3 +162.6%

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

All nutrients comparison - raw data values

Nutrient Teff Seed Opinion
Net carbs 65.13g 7.72g Teff
Protein 13.3g 16.54g Seed
Fats 2.38g 30.74g Seed
Carbs 73.13g 42.12g Teff
Calories 367kcal 486kcal Seed
Starch 36.56g g Teff
Fructose 0.47g g Teff
Sugar 1.84g g Seed
Fiber 8g 34.4g Seed
Calcium 180mg 631mg Seed
Iron 7.63mg 7.72mg Seed
Magnesium 184mg 335mg Seed
Phosphorus 429mg 860mg Seed
Potassium 427mg 407mg Teff
Sodium 12mg 16mg Teff
Zinc 3.63mg 4.58mg Seed
Copper 0.81mg 0.924mg Seed
Vitamin A 9IU 54IU Seed
Vitamin E 0.08mg 0.5mg Seed
Vitamin D IU IU
Vitamin D µg µg
Vitamin C mg 1.6mg Seed
Vitamin B1 0.39mg 0.62mg Seed
Vitamin B2 0.27mg 0.17mg Teff
Vitamin B3 3.363mg 8.83mg Seed
Vitamin B5 0.942mg mg Teff
Vitamin B6 0.482mg mg Teff
Folate µg 49µg Seed
Vitamin B12 µg 0µg Seed
Vitamin K 1.9µg µg Teff
Tryptophan 0.139mg 0.436mg Seed
Threonine 0.51mg 0.709mg Seed
Isoleucine 0.501mg 0.801mg Seed
Leucine 1.068mg 1.371mg Seed
Lysine 0.376mg 0.97mg Seed
Methionine 0.428mg 0.588mg Seed
Phenylalanine 0.698mg 1.016mg Seed
Valine 0.686mg 0.95mg Seed
Histidine 0.301mg 0.531mg Seed
Cholesterol mg 0mg Teff
Trans Fat g 0.14g Teff
Saturated Fat 0.449g 3.33g Teff
Monounsaturated Fat 0.589g 2.309g Seed
Polyunsaturated fat 1.071g 23.665g Seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Teff Seed
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
35
Seed
Mineral Summary Score
133
Teff
195
Seed

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
99%
Seed
Carbohydrates
73%
Teff
42%
Seed
Fats
11%
Teff
142%
Seed

Comparison summary

Which food contains less Sodium?
Teff
Teff contains less Sodium (difference - 4mg)
Which food is lower in Cholesterol?
Teff
Teff is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Teff
Teff is lower in Saturated Fat (difference - 2.881g)
Which food is lower in Sugar?
Seed
Seed is lower in Sugar (difference - 1.84g)
Which food is lower in glycemic index?
Seed
Seed is lower in glycemic index (difference - 42)
Which food is richer in minerals?
Seed
Seed is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.