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Teff vs Semolina - In-Depth Nutrition Comparison

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How are Teff and Semolina different?

  • Teff is richer in Manganese, Iron, Copper, Phosphorus, Magnesium, Fiber, Zinc, Vitamin B2, and Vitamin B1, while Semolina is higher in Selenium.
  • Teff covers your daily need of Manganese 357% more than Semolina.
  • Teff contains 10 times more Iron than Semolina. Teff contains 7.63mg of Iron, while Semolina contains 0.74mg.

Teff, uncooked and Rice, white, long-grain, parboiled, unenriched, dry types were used in this article.

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Teff vs Semolina 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
7
:
Contains more Iron +931.1%
Contains more Calcium +153.5%
Contains more Potassium +145.4%
Contains more Magnesium +581.5%
Contains more Copper +185.2%
Contains more Zinc +255.9%
Contains more Phosphorus +180.4%
Contains less Sodium -83.3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 287% 54% 38% 132% 270% 99% 184% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 28% 22% 16% 20% 95% 28% 66% 1%
Contains more Iron +931.1%
Contains more Calcium +153.5%
Contains more Potassium +145.4%
Contains more Magnesium +581.5%
Contains more Copper +185.2%
Contains more Zinc +255.9%
Contains more Phosphorus +180.4%
Contains less Sodium -83.3%

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
7
:
Contains more Vitamin A +∞%
Contains more Vitamin E +166.7%
Contains more Vitamin B1 +74.1%
Contains more Vitamin B2 +440%
Contains more Vitamin B5 +40.2%
Contains more Vitamin K +1800%
Contains more Vitamin B3 +50.1%
Equal in Vitamin B6 - 0.452
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 0% 0% 1% 0% 56% 12% 95% 41% 105% 0% 1% 6%
Contains more Vitamin A +∞%
Contains more Vitamin E +166.7%
Contains more Vitamin B1 +74.1%
Contains more Vitamin B2 +440%
Contains more Vitamin B5 +40.2%
Contains more Vitamin K +1800%
Contains more Vitamin B3 +50.1%
Equal in Vitamin B6 - 0.452

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
26
Semolina
Mineral Summary Score
133
Teff
34
Semolina

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
45%
Semolina
Carbohydrates
73%
Teff
81%
Semolina
Fats
11%
Teff
5%
Semolina

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Teff Semolina
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 is cheaper?
Teff
Teff is cheaper (difference - $1.4)
Which food is richer in minerals?
Teff
Teff is relatively richer in minerals
Which food is lower in Sugar?
Semolina
Semolina is lower in Sugar (difference - 1.51g)
Which food contains less Sodium?
Semolina
Semolina contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Semolina
Semolina is lower in Saturated Fat (difference - 0.155g)
Which food is lower in glycemic index?
Semolina
Semolina is lower in glycemic index (difference - 3)
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.

All nutrients comparison - raw data values

Nutrient Teff Semolina Opinion
Calories 367 374 Semolina
Protein 13.3 7.51 Teff
Fats 2.38 1.03 Teff
Vitamin C 0 Semolina
Carbs 73.13 80.89 Semolina
Cholesterol 0 Teff
Vitamin D 0 Semolina
Iron 7.63 0.74 Teff
Calcium 180 71 Teff
Potassium 427 174 Teff
Magnesium 184 27 Teff
Sugar 1.84 0.33 Semolina
Fiber 8 1.8 Teff
Copper 0.81 0.284 Teff
Zinc 3.63 1.02 Teff
Starch 36.56 68.29 Semolina
Phosphorus 429 153 Teff
Sodium 12 2 Semolina
Vitamin A 9 0 Teff
Vitamin E 0.08 0.03 Teff
Vitamin D 0 Semolina
Vitamin B1 0.39 0.224 Teff
Vitamin B2 0.27 0.05 Teff
Vitamin B3 3.363 5.048 Semolina
Vitamin B5 0.942 0.672 Teff
Vitamin B6 0.482 0.452 Teff
Vitamin B12 0 Semolina
Vitamin K 1.9 0.1 Teff
Folate 8 Semolina
Trans Fat
Saturated Fat 0.449 0.294 Semolina
Monounsaturated Fat 0.589 0.258 Teff
Polyunsaturated fat 1.071 0.322 Teff
Tryptophan 0.139 0.103 Teff
Threonine 0.51 0.271 Teff
Isoleucine 0.501 0.339 Teff
Leucine 1.068 0.656 Teff
Lysine 0.376 0.215 Teff
Methionine 0.428 0.183 Teff
Phenylalanine 0.698 0.398 Teff
Valine 0.686 0.47 Teff
Histidine 0.301 0.185 Teff
Fructose 0.47 0.02 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. 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.