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Tortilla vs. Teff — In-Depth Nutrition Comparison

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What are the main differences between tortilla and teff?

  • Tortilla is richer in iron, vitamin B3, folate, vitamin B1, and vitamin B2, yet teff is richer in manganese, copper, magnesium, and zinc.
  • Teff's daily need coverage for manganese is 113% higher.
  • Tortilla has 60 times more sodium than teff. Tortilla has 482mg of sodium, while teff has 8mg.

We used Tortilla, includes plain, and from mutton sandwich (Navajo) and Teff, cooked types in this comparison.

Infographic

Tortilla vs Teff 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 21% 9.3% 143% 34% 8.7% 63% 63% 35% 91%
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%
Contains more CalciumCalcium +42.9%
Contains more IronIron +85.9%
Contains more PhosphorusPhosphorus +21.7%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +163.2%
Contains more CopperCopper +121.6%
Contains more ZincZinc +246.9%
Contains less SodiumSodium -98.3%
Contains more ManganeseManganese +967.2%
~equal in Potassium ~107mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 3.8% 0% 93% 26% 77% 10% 14% 0% 1% 74% 0%
Teff
1
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 0% 0% 46% 7.6% 17% 0% 22% 0% 0% 14% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +102.2%
Contains more Vitamin B2Vitamin B2 +245.5%
Contains more Vitamin B3Vitamin B3 +353.8%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +444.4%
Contains more Vitamin B6Vitamin B6 +61.7%
~equal in Vitamin C ~mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Tortilla Teff DV% diff.
Manganese 0.268mg 2.86mg 113%
Selenium 16.6µg 30%
Iron 3.81mg 2.05mg 22%
Sodium 482mg 8mg 21%
Folate 98µg 18µg 20%
Vitamin B3 4.125mg 0.909mg 20%
Starch 43.02g 18%
Vitamin B1 0.37mg 0.183mg 16%
Copper 0.102mg 0.226mg 14%
Carbs 49.94g 19.86g 10%
Protein 7.28g 3.87g 7%
Calories 237kcal 101kcal 7%
Zinc 0.32mg 1.11mg 7%
Magnesium 19mg 50mg 7%
Vitamin B2 0.114mg 0.033mg 6%
Phosphorus 146mg 120mg 4%
Vitamin B6 0.06mg 0.097mg 3%
Polyunsaturated fat 0.391g 3%
Vitamin B5 0.17mg 3%
Calcium 70mg 49mg 2%
Fiber 2.4g 2.8g 2%
Vitamin E 0.19mg 1%
Saturated fat 0.296g 1%
Fats 0.95g 0.65g 0%
Net carbs 47.54g 17.06g N/A
Potassium 105mg 107mg 0%
Sugar 2.75g N/A
Vitamin K 0.4µg 0%
Monounsaturated fat 0.185g 0%
Tryptophan 0.06mg 0.041mg 0%
Threonine 0.182mg 0.149mg 0%
Isoleucine 0.286mg 0.146mg 0%
Leucine 0.53mg 0.311mg 0%
Lysine 0.157mg 0.109mg 0%
Methionine 0.122mg 0.125mg 0%
Phenylalanine 0.375mg 0.203mg 0%
Valine 0.326mg 0.2mg 0%
Histidine 0.165mg 0.088mg 0%
Omega-3 - ALA 0.019g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 50% 40% 2%
Protein: 7.28 g
Fats: 0.95 g
Carbs: 49.94 g
Water: 39.96 g
Other: 1.87 g
Teff
1
4% 20% 75%
Protein: 3.87 g
Fats: 0.65 g
Carbs: 19.86 g
Water: 74.93 g
Other: 0.69 g
Contains more ProteinProtein +88.1%
Contains more FatsFats +46.2%
Contains more CarbsCarbs +151.5%
Contains more OtherOther +171%
Contains more WaterWater +87.5%

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. Tortilla - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168041/nutrients
  2. Teff - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168918/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.