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  6. Flour vs. Teff

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 for 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Flour
Flour
2
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%
Teff
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 less SodiumSodium -83.3%
Contains more SeleniumSelenium +670.5%
Contains more MagnesiumMagnesium +736.4%
Contains more CalciumCalcium +1100%
Contains more PotassiumPotassium +299.1%
Contains more IronIron +64.4%
Contains more CopperCopper +462.5%
Contains more ZincZinc +418.6%
Contains more PhosphorusPhosphorus +297.2%
Contains more ManganeseManganese +1254.8%

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.
Flour
Flour
4
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%
Teff
Teff
4
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% 1.6% 98% 62% 63% 57% 111% 0% 4.8% 0%
Contains more Vitamin B1Vitamin B1 +101.3%
Contains more Vitamin B2Vitamin B2 +83%
Contains more Vitamin B3Vitamin B3 +75.6%
Contains more FolateFolate +∞%
Contains more Vitamin EVitamin E +33.3%
Contains more Vitamin B5Vitamin B5 +115.1%
Contains more Vitamin B6Vitamin B6 +995.5%
Contains more Vitamin KVitamin K +533.3%
~equal in Vitamin C ~mg
~equal in Vitamin D ~µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Flour Teff DV% diff.
Manganese 0.682mg 9.24mg 372%
Copper 0.144mg 0.81mg 74%
Selenium 33.9µg 4.4µg 54%
Phosphorus 108mg 429mg 46%
Folate 183µg 46%
Magnesium 22mg 184mg 39%
Iron 4.64mg 7.63mg 37%
Vitamin B6 0.044mg 0.482mg 34%
Vitamin B1 0.785mg 0.39mg 33%
Zinc 0.7mg 3.63mg 27%
Fiber 2.7g 8g 21%
Calcium 15mg 180mg 17%
Vitamin B2 0.494mg 0.27mg 17%
Vitamin B3 5.904mg 3.363mg 16%
Starch 36.56g 15%
Vitamin B5 0.438mg 0.942mg 10%
Potassium 107mg 427mg 9%
Protein 10.33g 13.3g 6%
Polyunsaturated fat 0.413g 1.071g 4%
Fats 0.98g 2.38g 2%
Carbs 76.31g 73.13g 1%
Vitamin K 0.3µg 1.9µg 1%
Saturated fat 0.155g 0.449g 1%
Monounsaturated fat 0.087g 0.589g 1%
Fructose 0.47g 1%
Calories 364kcal 367kcal 0%
Protein per 100 calories 2.8g 3.6g N/A
Calories per 10 g protein 352kcal 276kcal N/A
Weight per 100 calories 27g 27g N/A
Unsaturated / Saturated Fat ratio 3.2 3.7 N/A
Net carbs 73.61g 65.13g N/A
Sugar 0.27g 1.84g N/A
Sodium 2mg 12mg 0%
Vitamin E 0.06mg 0.08mg 0%
Choline 10.4mg 13.1mg 0%
Tryptophan 0.127mg 0.139mg 0%
Threonine 0.281mg 0.51mg 0%
Isoleucine 0.357mg 0.501mg 0%
Leucine 0.71mg 1.068mg 0%
Lysine 0.228mg 0.376mg 0%
Methionine 0.183mg 0.428mg 0%
Phenylalanine 0.52mg 0.698mg 0%
Valine 0.415mg 0.686mg 0%
Histidine 0.23mg 0.301mg 0%
Omega-3 - ALA 0.135g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flour
Flour
2
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Teff
Teff
3
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 WaterWater +35.1%
Contains more ProteinProtein +28.8%
Contains more FatsFats +142.9%
Contains more OtherOther +415.2%
~equal in Carbs ~73.13g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flour
Flour
1
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 g
Teff
Teff
2
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 less Sat. FatSaturated fat -65.5%
Contains more Mono. FatMonounsaturated fat +577%
Contains more Poly. FatPolyunsaturated fat +159.3%

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. 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.