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White Bread vs. Teff — In-Depth Nutrition Comparison

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Important differences between White Bread and Teff

  • White Bread has more Vitamin B1, Vitamin B3, Folate, Iron, Vitamin B2, and Calcium, however, Teff has more Manganese, Copper, and Magnesium.
  • Teff's daily need coverage for Manganese is 101% more.
  • White Bread has 61 times more Sodium than Teff. White Bread has 490mg of Sodium, while Teff has 8mg.

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

Infographic

White Bread 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 16% 43% 11% 135% 34% 20% 42% 64% 70% 120%
Teff
6
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 +193.9%
Contains more PotassiumPotassium +17.8%
Contains more IronIron +76.1%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +117.4%
Contains more CopperCopper +123.8%
Contains more ZincZinc +50%
Contains more PhosphorusPhosphorus +22.4%
Contains less SodiumSodium -98.4%
Contains more ManganeseManganese +433.6%

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% 0.06% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
Teff
2
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% 0.12% 0% 0% 46% 7.6% 17% 0% 22% 0% 0% 14% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +191.3%
Contains more Vitamin B2Vitamin B2 +636.4%
Contains more Vitamin B3Vitamin B3 +425.9%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +516.7%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin B6Vitamin B6 +11.5%
~equal in Vitamin C ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 +128.7%
Contains more FatsFats +412.3%
Contains more CarbsCarbs +148.8%
Contains more OtherOther +187%
Contains more WaterWater +105.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
White Bread Teff
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 White Bread Teff Opinion
Calories 266kcal 101kcal White Bread
Protein 8.85g 3.87g White Bread
Fats 3.33g 0.65g White Bread
Net carbs 46.72g 17.06g White Bread
Carbs 49.42g 19.86g White Bread
Magnesium 23mg 50mg Teff
Calcium 144mg 49mg White Bread
Potassium 126mg 107mg White Bread
Iron 3.61mg 2.05mg White Bread
Sugar 5.67g Teff
Fiber 2.7g 2.8g Teff
Copper 0.101mg 0.226mg Teff
Zinc 0.74mg 1.11mg Teff
Starch 37.17g White Bread
Phosphorus 98mg 120mg Teff
Sodium 490mg 8mg Teff
Vitamin A 1IU 2IU Teff
Vitamin E 0.22mg White Bread
Manganese 0.536mg 2.86mg Teff
Selenium 22µg White Bread
Vitamin B1 0.533mg 0.183mg White Bread
Vitamin B2 0.243mg 0.033mg White Bread
Vitamin B3 4.78mg 0.909mg White Bread
Vitamin B5 0.536mg White Bread
Vitamin B6 0.087mg 0.097mg Teff
Vitamin K 0.2µg White Bread
Folate 111µg 18µg White Bread
Trans Fat 0.027g Teff
Choline 14.6mg White Bread
Saturated Fat 0.698g Teff
Monounsaturated Fat 0.599g White Bread
Polyunsaturated fat 1.602g 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
Fructose 2.43g White Bread
Omega-3 - EPA 0.001g White Bread
Omega-3 - ALA 0.166g White Bread
Omega-6 - Eicosadienoic acid 0.002g White Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
White Bread Teff
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
33%
White Bread
8%
Teff
Minerals Daily Need Coverage Score
56%
White Bread
67%
Teff

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