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Waffle vs. Teff — In-Depth Nutrition Comparison

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How are waffle and teff different?

  • Waffle is higher in selenium; however, teff is richer in manganese, copper, iron, magnesium, phosphorus, vitamin B6, and zinc.
  • Daily need coverage for manganese for teff is 390% higher.
  • Waffle contains 43 times more sodium than teff. While waffle contains 511mg of sodium, teff contains only 12mg.

Waffles, plain, prepared from recipe and Teff, uncooked are the varieties used in this article.

Infographic

Waffle vs Teff 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.
Waffle
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 77% 14% 87% 21% 19% 81% 67% 35% 252%
Teff
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 131% 54% 38% 286% 270% 99% 184% 1.6% 1205% 24%
Contains more CalciumCalcium +41.7%
Contains more SeleniumSelenium +950%
Contains more MagnesiumMagnesium +868.4%
Contains more PotassiumPotassium +168.6%
Contains more IronIron +230.3%
Contains more CopperCopper +1206.5%
Contains more ZincZinc +433.8%
Contains more PhosphorusPhosphorus +125.8%
Contains less SodiumSodium -97.7%
Contains more ManganeseManganese +3386.8%

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.
Waffle
5
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 1.3% 22% 0% 0% 66% 80% 39% 29% 13% 31% 0% 35% 0%
Teff
7
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% 1.6% 0% 98% 62% 63% 57% 111% 0% 4.8% 0% 7.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +28.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
Contains more Vitamin B1Vitamin B1 +48.3%
Contains more Vitamin B3Vitamin B3 +62.2%
Contains more Vitamin B5Vitamin B5 +94.2%
Contains more Vitamin B6Vitamin B6 +760.7%
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Waffle
3
8% 14% 33% 42% 3%
Protein: 7.9 g
Fats: 14.1 g
Carbs: 32.9 g
Water: 42 g
Other: 3.1 g
Teff
2
13% 2% 73% 9% 2%
Protein: 13.3 g
Fats: 2.38 g
Carbs: 73.13 g
Water: 8.82 g
Other: 2.37 g
Contains more FatsFats +492.4%
Contains more WaterWater +376.2%
Contains more OtherOther +30.8%
Contains more ProteinProtein +68.4%
Contains more CarbsCarbs +122.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Waffle
2
22% 27% 52%
Saturated fat: Sat. Fat 2.866 g
Monounsaturated fat: Mono. Fat 3.521 g
Polyunsaturated fat: Poly. Fat 6.785 g
Teff
1
21% 28% 51%
Saturated fat: Sat. Fat 0.449 g
Monounsaturated fat: Mono. Fat 0.589 g
Polyunsaturated fat: Poly. Fat 1.071 g
Contains more Mono. FatMonounsaturated fat +497.8%
Contains more Poly. FatPolyunsaturated fat +533.5%
Contains less Sat. FatSaturated fat -84.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Waffle Teff DV% diff.
Manganese 0.265mg 9.24mg 390%
Copper 0.062mg 0.81mg 83%
Selenium 46.2µg 4.4µg 76%
Iron 2.31mg 7.63mg 67%
Magnesium 19mg 184mg 39%
Polyunsaturated fat 6.785g 1.071g 38%
Phosphorus 190mg 429mg 34%
Vitamin B6 0.056mg 0.482mg 33%
Fiber 8g 32%
Zinc 0.68mg 3.63mg 27%
Cholesterol 69mg 23%
Sodium 511mg 12mg 22%
Fats 14.1g 2.38g 18%
Starch 36.56g 15%
Carbs 32.9g 73.13g 13%
Folate 46µg 12%
Vitamin B1 0.263mg 0.39mg 11%
Saturated fat 2.866g 0.449g 11%
Protein 7.9g 13.3g 11%
Vitamin B12 0.25µg 10%
Vitamin B5 0.485mg 0.942mg 9%
Vitamin B3 2.073mg 3.363mg 8%
Calcium 255mg 180mg 8%
Potassium 159mg 427mg 8%
Monounsaturated fat 3.521g 0.589g 7%
Vitamin A 65µg 0µg 7%
Vitamin B2 0.347mg 0.27mg 6%
Calories 291kcal 367kcal 4%
Vitamin K 1.9µg 2%
Choline 13.1mg 2%
Fructose 0.47g 1%
Vitamin E 0.08mg 1%
Vitamin C 0.4mg 0%
Net carbs 32.9g 65.13g N/A
Sugar 1.84g N/A
Tryptophan 0.099mg 0.139mg 0%
Threonine 0.289mg 0.51mg 0%
Isoleucine 0.362mg 0.501mg 0%
Leucine 0.63mg 1.068mg 0%
Lysine 0.384mg 0.376mg 0%
Methionine 0.179mg 0.428mg 0%
Phenylalanine 0.395mg 0.698mg 0%
Valine 0.409mg 0.686mg 0%
Histidine 0.187mg 0.301mg 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - DHA 0.006g N/A
Omega-3 - ALA 0.135g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Waffle Teff
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
24%
Waffle
31%
Teff
Minerals Daily Need Coverage Score
66%
Waffle
229%
Teff

Comparison summary

Which food is lower in Sugar?
Waffle
Waffle is lower in Sugar (difference - 1.84g)
Which food is lower in Cholesterol?
Teff
Teff is lower in Cholesterol (difference - 69mg)
Which food contains less Sodium?
Teff
Teff contains less Sodium (difference - 499mg)
Which food is lower in Saturated fat?
Teff
Teff is lower in Saturated fat (difference - 2.417g)
Which food is lower in glycemic index?
Teff
Teff is lower in glycemic index (difference - 76)
Which food is richer in minerals?
Teff
Teff is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
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. Waffle - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175039/nutrients
  2. Teff - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169747/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.