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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 for teff is 95% higher.
  • Flour has 3 times less calcium than teff. Teff has 49mg of calcium, while flour has 15mg.
  • Flour has a higher glycemic index than teff.

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
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 15% 9.4% 77% 75% 30% 51% 1% 373% 0%
Flour
Flour
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
Contains more MagnesiumMagnesium +127.3%
Contains more CalciumCalcium +226.7%
Contains more CopperCopper +56.9%
Contains more ZincZinc +58.6%
Contains more ManganeseManganese +319.4%
Contains more IronIron +126.3%
Contains less SodiumSodium -75%
~equal in Potassium ~107mg
~equal in Phosphorus ~108mg

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
1
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 0% 46% 7.6% 17% 0% 22% 0% 0% 14%
Flour
Flour
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 1.2% 196% 114% 111% 26% 10% 0% 0.75% 137%
Contains more Vitamin B6Vitamin B6 +120.5%
Contains more Vitamin B1Vitamin B1 +329%
Contains more Vitamin B2Vitamin B2 +1397%
Contains more Vitamin B3Vitamin B3 +549.5%
Contains more FolateFolate +916.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Teff Flour DV% diff.
Manganese 2.86mg 0.682mg 95%
Selenium 33.9µg 62%
Vitamin B1 0.183mg 0.785mg 50%
Folate 18µg 183µg 41%
Vitamin B2 0.033mg 0.494mg 35%
Iron 2.05mg 4.64mg 32%
Vitamin B3 0.909mg 5.904mg 31%
Carbs 19.86g 76.31g 19%
Calories 101kcal 364kcal 13%
Protein 3.87g 10.33g 13%
Copper 0.226mg 0.144mg 9%
Vitamin B5 0.438mg 9%
Magnesium 50mg 22mg 7%
Zinc 1.11mg 0.7mg 4%
Vitamin B6 0.097mg 0.044mg 4%
Calcium 49mg 15mg 3%
Polyunsaturated fat 0.413g 3%
Phosphorus 120mg 108mg 2%
Choline 10.4mg 2%
Fats 0.65g 0.98g 1%
Saturated fat 0.155g 1%
Protein per 100 calories 3.8g 2.8g N/A
Calories per 10 g protein 261kcal 352kcal N/A
Weight per 100 calories 99g 27g N/A
Net carbs 17.06g 73.61g N/A
Potassium 107mg 107mg 0%
Sugar 0.27g N/A
Fiber 2.8g 2.7g 0%
Sodium 8mg 2mg 0%
Vitamin E 0.06mg 0%
Vitamin K 0.3µg 0%
Monounsaturated fat 0.087g 0%
Tryptophan 0.041mg 0.127mg 0%
Threonine 0.149mg 0.281mg 0%
Isoleucine 0.146mg 0.357mg 0%
Leucine 0.311mg 0.71mg 0%
Lysine 0.109mg 0.228mg 0%
Methionine 0.125mg 0.183mg 0%
Phenylalanine 0.203mg 0.52mg 0%
Valine 0.2mg 0.415mg 0%
Histidine 0.088mg 0.23mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Teff
Teff
2
4% 20% 75%
Protein: 3.87 g
Fats: 0.65 g
Carbs: 19.86 g
Water: 74.93 g
Other: 0.69 g
Flour
Flour
3
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 WaterWater +528.6%
Contains more OtherOther +50%
Contains more ProteinProtein +166.9%
Contains more FatsFats +50.8%
Contains more CarbsCarbs +284.2%

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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.