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 for 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.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +85.2% |
| Contains more IronIron | +177% |
| Contains more ManganeseManganese | +176.3% |
| Contains more CalciumCalcium | +44.9% |
| Contains more PotassiumPotassium | +62.6% |
| Contains more CopperCopper | +25.7% |
| Contains more PhosphorusPhosphorus | +27.5% |
| Contains less SodiumSodium | -75% |
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.
| Contains more FolateFolate | +125% |
| Contains more Vitamin B1Vitamin B1 | +22.4% |
| Contains more Vitamin B2Vitamin B2 | +51.5% |
| Contains more Vitamin B3Vitamin B3 | +455.3% |
| Contains more Vitamin B6Vitamin B6 | +366% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 2.86mg | 1.035mg | 79% |
| Selenium | 19.9µg | 36% | |
| Starch | 68.29g | 28% | |
| Vitamin B6 | 0.097mg | 0.452mg | 27% |
| Vitamin B3 | 0.909mg | 5.048mg | 26% |
| Carbs | 19.86g | 80.89g | 20% |
| Iron | 2.05mg | 0.74mg | 16% |
| Calories | 101kcal | 374kcal | 14% |
| Vitamin B5 | 0.672mg | 13% | |
| Protein | 3.87g | 7.51g | 7% |
| Copper | 0.226mg | 0.284mg | 6% |
| Magnesium | 50mg | 27mg | 5% |
| Phosphorus | 120mg | 153mg | 5% |
| Fiber | 2.8g | 1.8g | 4% |
| Folate | 18µg | 8µg | 3% |
| Vitamin B1 | 0.183mg | 0.224mg | 3% |
| Calcium | 49mg | 71mg | 2% |
| Potassium | 107mg | 174mg | 2% |
| Polyunsaturated fat | 0.322g | 2% | |
| Monounsaturated fat | 0.258g | 1% | |
| Zinc | 1.11mg | 1.02mg | 1% |
| Vitamin B2 | 0.033mg | 0.05mg | 1% |
| Fats | 0.65g | 1.03g | 1% |
| Saturated fat | 0.294g | 1% | |
| Net carbs | 17.06g | 79.09g | N/A |
| Sugar | 0.33g | N/A | |
| Sodium | 8mg | 2mg | 0% |
| Vitamin E | 0.03mg | 0% | |
| Vitamin K | 0.1µg | 0% | |
| Tryptophan | 0.041mg | 0.103mg | 0% |
| Threonine | 0.149mg | 0.271mg | 0% |
| Isoleucine | 0.146mg | 0.339mg | 0% |
| Leucine | 0.311mg | 0.656mg | 0% |
| Lysine | 0.109mg | 0.215mg | 0% |
| Methionine | 0.125mg | 0.183mg | 0% |
| Phenylalanine | 0.203mg | 0.398mg | 0% |
| Valine | 0.2mg | 0.47mg | 0% |
| Histidine | 0.088mg | 0.185mg | 0% |
| Fructose | 0.02g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +659.9% |
| Contains more ProteinProtein | +94.1% |
| Contains more FatsFats | +58.5% |
| Contains more CarbsCarbs | +307.3% |
~equal in
Other
~0.71g
