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Flour vs Teff - In-Depth Nutrition Comparison

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Summary of differences between Flour and Teff

  • Flour has more Selenium, and Vitamin B1, while Teff has more Manganese, Copper, Phosphorus, Magnesium, Iron, Vitamin B6, Zinc, and Fiber.
  • Teff covers your daily need of Manganese 372% more than Flour.
  • Flour contains 8 times more Selenium than Teff. While Flour contains 33.9µg of Selenium, Teff contains only 4.4µg.

These are the specific foods used in this comparison Wheat flour, white, all-purpose, enriched, bleached and Teff, uncooked.

Infographic

Flour 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Flour
1
:
7
Teff
Contains less Sodium -83.3%
Contains more Calcium +1100%
Contains more Iron +64.4%
Contains more Magnesium +736.4%
Contains more Phosphorus +297.2%
Contains more Potassium +299.1%
Contains more Zinc +418.6%
Contains more Copper +462.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 174% 16% 47% 10% 1% 20% 48%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 54% 287% 132% 184% 38% 2% 99% 270%
Contains less Sodium -83.3%
Contains more Calcium +1100%
Contains more Iron +64.4%
Contains more Magnesium +736.4%
Contains more Phosphorus +297.2%
Contains more Potassium +299.1%
Contains more Zinc +418.6%
Contains more Copper +462.5%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Flour
7
:
5
Teff
Contains more Vitamin B1 +101.3%
Contains more Vitamin B2 +83%
Contains more Vitamin B3 +75.6%
Contains more Vitamin A +∞%
Contains more Vitamin E +33.3%
Contains more Vitamin B5 +115.1%
Contains more Vitamin B6 +995.5%
Contains more Vitamin K +533.3%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 0% 98% 63% 64% 57% 112% 0% 0% 5%
Contains more Vitamin B1 +101.3%
Contains more Vitamin B2 +83%
Contains more Vitamin B3 +75.6%
Contains more Vitamin A +∞%
Contains more Vitamin E +33.3%
Contains more Vitamin B5 +115.1%
Contains more Vitamin B6 +995.5%
Contains more Vitamin K +533.3%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Flour Teff
Lower in Cholesterol ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Flour Teff Opinion
Net carbs 73.61g 65.13g Flour
Protein 10.33g 13.3g Teff
Fats 0.98g 2.38g Teff
Carbs 76.31g 73.13g Flour
Calories 364kcal 367kcal Teff
Starch g 36.56g Teff
Fructose g 0.47g Teff
Sugar 0.27g 1.84g Flour
Fiber 2.7g 8g Teff
Calcium 15mg 180mg Teff
Iron 4.64mg 7.63mg Teff
Magnesium 22mg 184mg Teff
Phosphorus 108mg 429mg Teff
Potassium 107mg 427mg Teff
Sodium 2mg 12mg Flour
Zinc 0.7mg 3.63mg Teff
Copper 0.144mg 0.81mg Teff
Vitamin A 0IU 9IU Teff
Vitamin E 0.06mg 0.08mg Teff
Vitamin D 0IU IU Flour
Vitamin D 0µg µg Flour
Vitamin C 0mg mg Flour
Vitamin B1 0.785mg 0.39mg Flour
Vitamin B2 0.494mg 0.27mg Flour
Vitamin B3 5.904mg 3.363mg Flour
Vitamin B5 0.438mg 0.942mg Teff
Vitamin B6 0.044mg 0.482mg Teff
Folate 183µg µg Flour
Vitamin B12 0µg µg Flour
Vitamin K 0.3µg 1.9µg Teff
Tryptophan 0.127mg 0.139mg Teff
Threonine 0.281mg 0.51mg Teff
Isoleucine 0.357mg 0.501mg Teff
Leucine 0.71mg 1.068mg Teff
Lysine 0.228mg 0.376mg Teff
Methionine 0.183mg 0.428mg Teff
Phenylalanine 0.52mg 0.698mg Teff
Valine 0.415mg 0.686mg Teff
Histidine 0.23mg 0.301mg Teff
Cholesterol 0mg mg Teff
Trans Fat g g
Saturated Fat 0.155g 0.449g Flour
Monounsaturated Fat 0.087g 0.589g Teff
Polyunsaturated fat 0.413g 1.071g Teff

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flour Teff
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
50
Flour
33
Teff
Mineral Summary Score
40
Flour
133
Teff

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
62%
Flour
80%
Teff
Carbohydrates
76%
Flour
73%
Teff
Fats
5%
Flour
11%
Teff

Comparison summary

Which food is lower in Cholesterol?
Teff
Teff is lower in Cholesterol (difference - 0mg)
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 is lower in Sugar?
Flour
Flour is lower in Sugar (difference - 1.57g)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Flour
Flour is lower in Saturated Fat (difference - 0.294g)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

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