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Teff vs. White Bread — In-Depth Nutrition Comparison

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Important differences between Teff and White Bread

  • Teff has more Manganese, Copper, and Magnesium, however, White Bread has more Vitamin B1, Vitamin B3, Folate, Iron, Vitamin B2, and Calcium.
  • Teff's daily need coverage for Manganese is 101% more.
  • Teff has 2 times more Copper than White Bread. Teff has 0.226mg of Copper, while White Bread has 0.101mg.
  • Teff is lower in Sodium.

The food varieties used in the comparison are Teff, cooked and Bread, white, commercially prepared (includes soft bread crumbs).

Infographic

Teff vs White Bread 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.
Contains more Magnesium +117.4%
Contains more Phosphorus +22.4%
Contains less Sodium -98.4%
Contains more Zinc +50%
Contains more Copper +123.8%
Contains more Manganese +433.6%
Contains more Calcium +193.9%
Contains more Iron +76.1%
Contains more Potassium +17.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 77% 36% 52% 10% 2% 31% 76% 374% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 44% 136% 17% 43% 12% 64% 21% 34% 70% 120%
Contains more Magnesium +117.4%
Contains more Phosphorus +22.4%
Contains less Sodium -98.4%
Contains more Zinc +50%
Contains more Copper +123.8%
Contains more Manganese +433.6%
Contains more Calcium +193.9%
Contains more Iron +76.1%
Contains more Potassium +17.8%

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
2
:
Contains more Vitamin A +100%
Contains more Vitamin B6 +11.5%
Contains more Vitamin B1 +191.3%
Contains more Vitamin B2 +636.4%
Contains more Vitamin B3 +425.9%
Contains more Folate +516.7%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 134% 57% 90% 33% 21% 84% 0% 1%
Contains more Vitamin A +100%
Contains more Vitamin B6 +11.5%
Contains more Vitamin B1 +191.3%
Contains more Vitamin B2 +636.4%
Contains more Vitamin B3 +425.9%
Contains more Folate +516.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +105.7%
Contains more Protein +128.7%
Contains more Fats +412.3%
Contains more Carbs +148.8%
Contains more Other +187%
4% 20% 75%
Protein: 3.87 g
Fats: 0.65 g
Carbs: 19.86 g
Water: 74.93 g
Other: 0.69 g
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 g
Contains more Water +105.7%
Contains more Protein +128.7%
Contains more Fats +412.3%
Contains more Carbs +148.8%
Contains more Other +187%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Teff White Bread Opinion
Net carbs 17.06g 46.72g White Bread
Protein 3.87g 8.85g White Bread
Fats 0.65g 3.33g White Bread
Carbs 19.86g 49.42g White Bread
Calories 101kcal 266kcal White Bread
Starch 37.17g White Bread
Fructose 2.43g White Bread
Sugar 5.67g Teff
Fiber 2.8g 2.7g Teff
Calcium 49mg 144mg White Bread
Iron 2.05mg 3.61mg White Bread
Magnesium 50mg 23mg Teff
Phosphorus 120mg 98mg Teff
Potassium 107mg 126mg White Bread
Sodium 8mg 490mg Teff
Zinc 1.11mg 0.74mg Teff
Copper 0.226mg 0.101mg Teff
Manganese 2.86mg 0.536mg Teff
Selenium 22µg White Bread
Vitamin A 2IU 1IU Teff
Vitamin E 0.22mg White Bread
Vitamin B1 0.183mg 0.533mg White Bread
Vitamin B2 0.033mg 0.243mg White Bread
Vitamin B3 0.909mg 4.78mg White Bread
Vitamin B5 0.536mg White Bread
Vitamin B6 0.097mg 0.087mg Teff
Folate 18µg 111µg White Bread
Vitamin K 0.2µg White Bread
Tryptophan 0.041mg Teff
Threonine 0.149mg Teff
Isoleucine 0.146mg Teff
Leucine 0.311mg Teff
Lysine 0.109mg Teff
Methionine 0.125mg Teff
Phenylalanine 0.203mg Teff
Valine 0.2mg Teff
Histidine 0.088mg Teff
Trans Fat 0.027g Teff
Saturated Fat 0.698g Teff
Omega-3 - EPA 0.001g White Bread
Monounsaturated Fat 0.599g White Bread
Polyunsaturated fat 1.602g White Bread
Omega-6 - Eicosadienoic acid 0.002g White Bread
Omega-3 - ALA 0.166g White Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Teff White Bread
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
35%
White Bread
Minerals Daily Need Coverage Score
67%
Teff
56%
White Bread

Comparison summary

Which food is richer in vitamins?
White Bread
White Bread is relatively richer in vitamins
Which food is lower in Sugar?
Teff
Teff is lower in Sugar (difference - 5.67g)
Which food contains less Sodium?
Teff
Teff contains less Sodium (difference - 482mg)
Which food is lower in Saturated Fat?
Teff
Teff is lower in Saturated Fat (difference - 0.698g)
Which food is lower in glycemic index?
Teff
Teff is lower in glycemic index (difference - 16)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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.

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. White Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.