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Teff vs Flax - In-Depth Nutrition Comparison

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Important differences between Teff and Flax

  • Teff has more Manganese, and Iron, however Flax is richer in Vitamin B1, Fiber, Magnesium, Copper, Selenium, Phosphorus, and Choline.
  • Teff's daily need coverage for Manganese is 294% more.
  • Teff contains less Saturated Fat.

The food varieties used in the comparison are Teff, uncooked and Seeds, flaxseed.

Infographic

Teff vs Flax 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
Flax
Contains more Iron +33.2%
Contains less Sodium -60%
Contains more Calcium +41.7%
Contains more Potassium +90.4%
Contains more Magnesium +113%
Contains more Copper +50.6%
Contains more Zinc +19.6%
Contains more Phosphorus +49.7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 287% 54% 38% 132% 270% 99% 184% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 215% 77% 72% 280% 407% 119% 276% 4%
Contains more Iron +33.2%
Contains less Sodium -60%
Contains more Calcium +41.7%
Contains more Potassium +90.4%
Contains more Magnesium +113%
Contains more Copper +50.6%
Contains more Zinc +19.6%
Contains more Phosphorus +49.7%

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
:
8
Flax
Contains more Vitamin A +∞%
Contains more Vitamin B2 +67.7%
Contains more Vitamin E +287.5%
Contains more Vitamin B1 +321.5%
Contains more Vitamin K +126.3%
Equal in Vitamin B3 - 3.08
Equal in Vitamin B5 - 0.985
Equal in Vitamin B6 - 0.473
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 2% 0% 98% 63% 64% 57% 112% 0% 5% 0%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 2% 0% 7% 0% 411% 38% 58% 60% 110% 0% 11% 66%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +67.7%
Contains more Vitamin E +287.5%
Contains more Vitamin B1 +321.5%
Contains more Vitamin K +126.3%
Equal in Vitamin B3 - 3.08
Equal in Vitamin B5 - 0.985
Equal in Vitamin B6 - 0.473

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
63
Flax
Mineral Summary Score
133
Teff
181
Flax

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
110%
Flax
Carbohydrates
73%
Teff
29%
Flax
Fats
11%
Teff
195%
Flax

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

Which food is preferable for your diet?

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

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Comparison summary

Which food is lower in Cholesterol?
Teff
Teff is lower in Cholesterol (difference - 0mg)
Which food contains less Sodium?
Teff
Teff contains less Sodium (difference - 18mg)
Which food is lower in Saturated Fat?
Teff
Teff is lower in Saturated Fat (difference - 3.214g)
Which food is lower in glycemic index?
Teff
Teff is lower in glycemic index (difference - 57)
Which food is cheaper?
Teff
Teff is cheaper (difference - $3)
Which food is lower in Sugar?
Flax
Flax is lower in Sugar (difference - 0.29g)
Which food is richer in minerals?
Flax
Flax is relatively richer in minerals
Which food is richer in vitamins?
Flax
Flax is relatively richer in vitamins

All nutrients comparison - raw data values

Nutrient Teff Flax Opinion
Calories 367 534 Flax
Protein 13.3 18.29 Flax
Fats 2.38 42.16 Flax
Vitamin C 0.6 Flax
Carbs 73.13 28.88 Teff
Cholesterol 0 Teff
Vitamin D 0 Flax
Iron 7.63 5.73 Teff
Calcium 180 255 Flax
Potassium 427 813 Flax
Magnesium 184 392 Flax
Sugar 1.84 1.55 Flax
Fiber 8 27.3 Flax
Copper 0.81 1.22 Flax
Zinc 3.63 4.34 Flax
Starch 36.56 Teff
Phosphorus 429 642 Flax
Sodium 12 30 Teff
Vitamin A 9 0 Teff
Vitamin E 0.08 0.31 Flax
Vitamin D 0 Flax
Vitamin B1 0.39 1.644 Flax
Vitamin B2 0.27 0.161 Teff
Vitamin B3 3.363 3.08 Teff
Vitamin B5 0.942 0.985 Flax
Vitamin B6 0.482 0.473 Teff
Vitamin B12 0 Flax
Vitamin K 1.9 4.3 Flax
Folate 87 Flax
Trans Fat
Saturated Fat 0.449 3.663 Teff
Monounsaturated Fat 0.589 7.527 Flax
Polyunsaturated fat 1.071 28.73 Flax
Tryptophan 0.139 0.297 Flax
Threonine 0.51 0.766 Flax
Isoleucine 0.501 0.896 Flax
Leucine 1.068 1.235 Flax
Lysine 0.376 0.862 Flax
Methionine 0.428 0.37 Teff
Phenylalanine 0.698 0.957 Flax
Valine 0.686 1.072 Flax
Histidine 0.301 0.472 Flax
Fructose 0.47 0 Teff

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. Flax - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.