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Bran vs. Teff — In-Depth Nutrition Comparison

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What are the differences between bran and teff?

  • Teff is richer than bran in manganese, copper, iron, vitamin B6, and zinc.
  • Teff's daily need coverage for manganese is 82% more.

We used Oat bran, cooked and Teff, cooked types in this article.

Infographic

Bran vs Teff infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Bran
Bran
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 3% 8.1% 33% 22% 14% 51% 0.13% 126% 42%
Teff
Teff
7
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 less SodiumSodium -87.5%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +25%
Contains more CalciumCalcium +390%
Contains more PotassiumPotassium +16.3%
Contains more IronIron +133%
Contains more CopperCopper +242.4%
Contains more ZincZinc +109.4%
Contains more ManganeseManganese +196.7%
~equal in Phosphorus ~120mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Bran
Bran
1
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% 0% 40% 7.8% 2.7% 13% 5.8% 0% 0% 4.5%
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% 0% 46% 7.6% 17% 0% 22% 0% 0% 14%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B1Vitamin B1 +14.4%
Contains more Vitamin B3Vitamin B3 +531.3%
Contains more Vitamin B6Vitamin B6 +288%
Contains more FolateFolate +200%
~equal in Vitamin C ~mg
~equal in Vitamin D ~µg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin B2 ~0.033mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Bran Teff DV% diff.
Manganese 0.964mg 2.86mg 82%
Copper 0.066mg 0.226mg 18%
Iron 0.88mg 2.05mg 15%
Selenium 7.7µg 14%
Vitamin B6 0.025mg 0.097mg 6%
Zinc 0.53mg 1.11mg 5%
Vitamin B3 0.144mg 0.909mg 5%
Calcium 10mg 49mg 4%
Vitamin B5 0.217mg 4%
Calories 40kcal 101kcal 3%
Carbs 11.44g 19.86g 3%
Folate 6µg 18µg 3%
Magnesium 40mg 50mg 2%
Vitamin B1 0.16mg 0.183mg 2%
Polyunsaturated fat 0.339g 2%
Protein 3.21g 3.87g 1%
Fiber 2.6g 2.8g 1%
Saturated fat 0.163g 1%
Monounsaturated fat 0.291g 1%
Protein per 100 calories 8g 3.8g N/A
Calories per 10 g protein 125kcal 261kcal N/A
Weight per 100 calories 250g 99g N/A
Fats 0.86g 0.65g 0%
Net carbs 8.84g 17.06g N/A
Potassium 92mg 107mg 0%
Phosphorus 119mg 120mg 0%
Sodium 1mg 8mg 0%
Vitamin B2 0.034mg 0.033mg 0%
Tryptophan 0.057mg 0.041mg 0%
Threonine 0.086mg 0.149mg 0%
Isoleucine 0.114mg 0.146mg 0%
Leucine 0.235mg 0.311mg 0%
Lysine 0.13mg 0.109mg 0%
Methionine 0.057mg 0.125mg 0%
Phenylalanine 0.155mg 0.203mg 0%
Valine 0.165mg 0.2mg 0%
Histidine 0.07mg 0.088mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran
Bran
2
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
Teff
Teff
2
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 FatsFats +32.3%
Contains more WaterWater +12.1%
Contains more ProteinProtein +20.6%
Contains more CarbsCarbs +73.6%

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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. Bran - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168873/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.