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  6. Teff vs. Flour

Teff vs. Flour — In-Depth Nutrition Comparison

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The main differences between Teff and Flour

  • Teff has more Manganese, Copper, and Magnesium, however, Flour has more Vitamin B1, Folate, Vitamin B2, Iron, and Vitamin B3.
  • Daily need coverage for Manganese from Teff is 95% higher.
  • Flour has 3 times less Calcium than Teff. Teff has 49mg of Calcium, while Flour has 15mg.

Food types used in this article are Teff, cooked and Wheat flour, white, all-purpose, enriched, bleached.

Infographic

Teff vs Flour 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
6
:
3
Flour
Flour
Contains more Calcium +226.7%
Contains more Magnesium +127.3%
Contains more Phosphorus +11.1%
Contains more Zinc +58.6%
Contains more Copper +56.9%
Contains more Manganese +319.4%
Contains more Iron +126.3%
Contains less Sodium -75%
Equal in Phosphorus - 108
Equal in Potassium - 107
Teff
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 77% 36% 52% 10% 2% 31% 76% 374% 0%
Flour
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 174% 16% 47% 10% 1% 20% 48% 89% 185%
Contains more Calcium +226.7%
Contains more Magnesium +127.3%
Contains more Phosphorus +11.1%
Contains more Zinc +58.6%
Contains more Copper +56.9%
Contains more Manganese +319.4%
Contains more Iron +126.3%
Contains less Sodium -75%
Equal in Phosphorus - 108
Equal in Potassium - 107

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
Flour
Flour
Contains more Vitamin A +∞%
Contains more Vitamin B6 +120.5%
Contains more Vitamin B1 +329%
Contains more Vitamin B2 +1397%
Contains more Vitamin B3 +549.5%
Contains more Folate +916.7%
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%
Flour
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 197% 114% 111% 27% 11% 138% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin B6 +120.5%
Contains more Vitamin B1 +329%
Contains more Vitamin B2 +1397%
Contains more Vitamin B3 +549.5%
Contains more Folate +916.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Teff
Teff
2
:
3
Flour
Flour
Contains more Water +528.6%
Contains more Other +50%
Contains more Protein +166.9%
Contains more Fats +50.8%
Contains more Carbs +284.2%
Teff
4% 20% 75%
Protein: 3.87 g
Fats: 0.65 g
Carbs: 19.86 g
Water: 74.93 g
Other: 0.69 g
Flour
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Contains more Water +528.6%
Contains more Other +50%
Contains more Protein +166.9%
Contains more Fats +50.8%
Contains more Carbs +284.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Teff Flour Opinion
Net carbs 17.06g 73.61g Flour
Protein 3.87g 10.33g Flour
Fats 0.65g 0.98g Flour
Carbs 19.86g 76.31g Flour
Calories 101kcal 364kcal Flour
Sugar 0.27g Teff
Fiber 2.8g 2.7g Teff
Calcium 49mg 15mg Teff
Iron 2.05mg 4.64mg Flour
Magnesium 50mg 22mg Teff
Phosphorus 120mg 108mg Teff
Potassium 107mg 107mg
Sodium 8mg 2mg Flour
Zinc 1.11mg 0.7mg Teff
Copper 0.226mg 0.144mg Teff
Manganese 2.86mg 0.682mg Teff
Selenium 33.9µg Flour
Vitamin A 2IU 0IU Teff
Vitamin E 0.06mg Flour
Vitamin B1 0.183mg 0.785mg Flour
Vitamin B2 0.033mg 0.494mg Flour
Vitamin B3 0.909mg 5.904mg Flour
Vitamin B5 0.438mg Flour
Vitamin B6 0.097mg 0.044mg Teff
Folate 18µg 183µg Flour
Vitamin K 0.3µg Flour
Tryptophan 0.041mg 0.127mg Flour
Threonine 0.149mg 0.281mg Flour
Isoleucine 0.146mg 0.357mg Flour
Leucine 0.311mg 0.71mg Flour
Lysine 0.109mg 0.228mg Flour
Methionine 0.125mg 0.183mg Flour
Phenylalanine 0.203mg 0.52mg Flour
Valine 0.2mg 0.415mg Flour
Histidine 0.088mg 0.23mg Flour
Saturated Fat 0.155g Teff
Monounsaturated Fat 0.087g Flour
Polyunsaturated fat 0.413g Flour

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Teff Flour
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
50%
Flour
Minerals Daily Need Coverage Score
67%
Teff
59%
Flour

Comparison summary

Which food is lower in Sugar?
Teff
Teff is lower in Sugar (difference - 0.27g)
Which food is lower in Saturated Fat?
Teff
Teff is lower in Saturated Fat (difference - 0.155g)
Which food is lower in glycemic index?
Teff
Teff is lower in glycemic index (difference - 15)
Which food is cheaper?
Teff
Teff is cheaper (difference - $1)
Which food is richer in minerals?
Teff
Teff is relatively richer in minerals
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 6mg)
Which food is richer in vitamins?
Flour
Flour is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Teff - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168918/nutrients
  2. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.