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Oatmeal vs. Teff — In-Depth Nutrition Comparison

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A recap on the differences between oatmeal and teff

  • Oatmeal has less manganese, copper, phosphorus, magnesium, zinc, protein, fiber, iron, carbs, and vitamin B6.
  • Teff covers your daily manganese needs 377% more than oatmeal.

Food varieties used in this article are Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Teff, uncooked.

Infographic

Oatmeal 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 24% 5.4% 224% 22% 17% 33% 6.4% 73% 27%
Teff
Teff
9
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 SeleniumSelenium +13.6%
Contains more MagnesiumMagnesium +607.7%
Contains more CalciumCalcium +125%
Contains more PotassiumPotassium +600%
Contains more IronIron +28%
Contains more CopperCopper +1127.3%
Contains more ZincZinc +485.5%
Contains more PhosphorusPhosphorus +457.1%
Contains less SodiumSodium -75.5%
Contains more ManganeseManganese +1555.9%

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.
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% 43% 1.4% 65% 50% 57% 19% 67% 0% 1% 33%
Teff
Teff
7
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 AVitamin A +∞%
Contains more FolateFolate +∞%
Contains more Vitamin EVitamin E +14.3%
Contains more Vitamin B1Vitamin B1 +50%
Contains more Vitamin B2Vitamin B2 +25.6%
Contains more Vitamin B3Vitamin B3 +11.2%
Contains more Vitamin B5Vitamin B5 +197.2%
Contains more Vitamin B6Vitamin B6 +66.2%
Contains more Vitamin KVitamin K +375%
~equal in Vitamin C ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Oatmeal Teff DV% diff.
Manganese 0.558mg 9.24mg 377%
Copper 0.066mg 0.81mg 83%
Phosphorus 77mg 429mg 50%
Magnesium 26mg 184mg 38%
Zinc 0.62mg 3.63mg 27%
Fiber 1.7g 8g 25%
Protein 2.37g 13.3g 22%
Iron 5.96mg 7.63mg 21%
Carbs 11.67g 73.13g 20%
Calories 68kcal 367kcal 15%
Vitamin B6 0.29mg 0.482mg 15%
Vitamin A 130µg 0µg 14%
Vitamin B5 0.317mg 0.942mg 13%
Potassium 61mg 427mg 11%
Starch 10.37g 36.56g 11%
Vitamin B1 0.26mg 0.39mg 11%
Folate 44µg 11%
Calcium 80mg 180mg 10%
Omega-3 (ALA) 0.135g 8%
Vitamin B2 0.215mg 0.27mg 4%
Polyunsaturated fat 0.426g 1.071g 4%
Fats 1.36g 2.38g 2%
Sodium 49mg 12mg 2%
Vitamin B3 3.025mg 3.363mg 2%
Choline 4.7mg 13.1mg 2%
Selenium 5µg 4.4µg 1%
Vitamin K 0.4µg 1.9µg 1%
Saturated fat 0.226g 0.449g 1%
Fructose 0g 0.47g 1%
Protein per 100 calories 3.5g 3.6g N/A
Calories per 10 g protein 287kcal 276kcal N/A
Weight per 100 calories 147g 27g N/A
Unsaturated / Saturated Fat ratio 3.6 3.7 N/A
Net carbs 9.97g 65.13g N/A
Sugar 0.46g 1.84g N/A
Vitamin E 0.07mg 0.08mg 0%
Trans fat 0.003g N/A
Monounsaturated fat 0.391g 0.589g 0%
Tryptophan 0.04mg 0.139mg 0%
Threonine 0.083mg 0.51mg 0%
Isoleucine 0.105mg 0.501mg 0%
Leucine 0.2mg 1.068mg 0%
Lysine 0.135mg 0.376mg 0%
Methionine 0.04mg 0.428mg 0%
Phenylalanine 0.13mg 0.698mg 0%
Valine 0.151mg 0.686mg 0%
Histidine 0.057mg 0.301mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 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 +852.7%
Contains more ProteinProtein +461.2%
Contains more FatsFats +75%
Contains more CarbsCarbs +526.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 37% 41%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.391 g
Polyunsaturated fat: Poly. Fat 0.426 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 -49.7%
Contains more Mono. FatMonounsaturated fat +50.6%
Contains more Poly. FatPolyunsaturated fat +151.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
96% 3%
Starch: 10.37 g
Sucrose: 0.29 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.16 g
Teff
Teff
5
95% 2%
Starch: 36.56 g
Sucrose: 0.62 g
Glucose: 0.73 g
Fructose: 0.47 g
Lactose: 0 g
Maltose: 0.01 g
Galactose: 0 g
Contains more GalactoseGalactose +∞%
Contains more StarchStarch +252.6%
Contains more SucroseSucrose +113.8%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g

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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.