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Teff vs. Semolina — In-Depth Nutrition Comparison

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How are Teff and Semolina different?

  • Teff is higher in Manganese, Iron, and Magnesium, however, Semolina is richer in Vitamin B6, Vitamin B3, and Copper.
  • Daily need coverage for Manganese from Teff is 79% higher.
  • Teff contains 3 times more Iron than Semolina. While Teff contains 2.05mg of Iron, Semolina contains only 0.74mg.

Teff, cooked and Rice, white, long-grain, parboiled, unenriched, dry are the varieties used in this article.

Infographic

Teff vs Semolina 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
Teff
4
:
6
Semolina
Semolina
Contains more Iron +177%
Contains more Magnesium +85.2%
Contains more Manganese +176.3%
Contains more Calcium +44.9%
Contains more Phosphorus +27.5%
Contains more Potassium +62.6%
Contains less Sodium -75%
Contains more Copper +25.7%
Equal in Zinc - 1.02
Teff
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 77% 36% 52% 10% 2% 31% 76% 374% 0%
Semolina
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 28% 20% 66% 16% 1% 28% 95% 135% 109%
Contains more Iron +177%
Contains more Magnesium +85.2%
Contains more Manganese +176.3%
Contains more Calcium +44.9%
Contains more Phosphorus +27.5%
Contains more Potassium +62.6%
Contains less Sodium -75%
Contains more Copper +25.7%
Equal in Zinc - 1.02

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
Teff
2
:
9
Semolina
Semolina
Contains more Vitamin A +∞%
Contains more Folate +125%
Contains more Vitamin B1 +22.4%
Contains more Vitamin B2 +51.5%
Contains more Vitamin B3 +455.3%
Contains more Vitamin B6 +366%
Teff
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 0% 46% 8% 18% 0% 23% 14% 0% 0%
Semolina
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% 56% 12% 95% 41% 105% 6% 0% 1%
Contains more Vitamin A +∞%
Contains more Folate +125%
Contains more Vitamin B1 +22.4%
Contains more Vitamin B2 +51.5%
Contains more Vitamin B3 +455.3%
Contains more Vitamin B6 +366%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Teff
Teff
1
:
4
Semolina
Semolina
Contains more Water +659.9%
Contains more Protein +94.1%
Contains more Fats +58.5%
Contains more Carbs +307.3%
Equal in Other - 0.71
Teff
4% 20% 75%
Protein: 3.87 g
Fats: 0.65 g
Carbs: 19.86 g
Water: 74.93 g
Other: 0.69 g
Semolina
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 g
Contains more Water +659.9%
Contains more Protein +94.1%
Contains more Fats +58.5%
Contains more Carbs +307.3%
Equal in Other - 0.71

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Teff Semolina
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Teff Semolina Opinion
Net carbs 17.06g 79.09g Semolina
Protein 3.87g 7.51g Semolina
Fats 0.65g 1.03g Semolina
Carbs 19.86g 80.89g Semolina
Calories 101kcal 374kcal Semolina
Starch 68.29g Semolina
Fructose 0.02g Semolina
Sugar 0.33g Teff
Fiber 2.8g 1.8g Teff
Calcium 49mg 71mg Semolina
Iron 2.05mg 0.74mg Teff
Magnesium 50mg 27mg Teff
Phosphorus 120mg 153mg Semolina
Potassium 107mg 174mg Semolina
Sodium 8mg 2mg Semolina
Zinc 1.11mg 1.02mg Teff
Copper 0.226mg 0.284mg Semolina
Manganese 2.86mg 1.035mg Teff
Selenium 19.9µg Semolina
Vitamin A 2IU 0IU Teff
Vitamin E 0.03mg Semolina
Vitamin B1 0.183mg 0.224mg Semolina
Vitamin B2 0.033mg 0.05mg Semolina
Vitamin B3 0.909mg 5.048mg Semolina
Vitamin B5 0.672mg Semolina
Vitamin B6 0.097mg 0.452mg Semolina
Folate 18µg 8µg Teff
Vitamin K 0.1µg Semolina
Tryptophan 0.041mg 0.103mg Semolina
Threonine 0.149mg 0.271mg Semolina
Isoleucine 0.146mg 0.339mg Semolina
Leucine 0.311mg 0.656mg Semolina
Lysine 0.109mg 0.215mg Semolina
Methionine 0.125mg 0.183mg Semolina
Phenylalanine 0.203mg 0.398mg Semolina
Valine 0.2mg 0.47mg Semolina
Histidine 0.088mg 0.185mg Semolina
Saturated Fat 0.294g Teff
Monounsaturated Fat 0.258g Semolina
Polyunsaturated fat 0.322g Semolina

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Teff Semolina
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
9%
Teff
26%
Semolina
Minerals Daily Need Coverage Score
67%
Teff
52%
Semolina

Comparison summary

Which food is lower in Sugar?
Teff
Teff is lower in Sugar (difference - 0.33g)
Which food is lower in Saturated Fat?
Teff
Teff is lower in Saturated Fat (difference - 0.294g)
Which food is cheaper?
Teff
Teff is cheaper (difference - $1.4)
Which food contains less Sodium?
Semolina
Semolina contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Semolina
Semolina is lower in glycemic index (difference - 3)
Which food is richer in vitamins?
Semolina
Semolina is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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/168918/nutrients
  2. Semolina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169758/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.