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% |
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
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
8%
24%
Minerals Daily Need Coverage Score
67%
52%
Comparison summary
Which food is lower in Sugar?
Teff is lower in Sugar (difference - 0.33g)
Which food is lower in Saturated fat?
Teff is lower in Saturated fat (difference - 0.294g)
Which food is cheaper?
Teff is cheaper (difference - $1.4)
Which food contains less Sodium?
Semolina contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Semolina is lower in glycemic index (difference - 3)
Which food is richer in vitamins?
Semolina is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.