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  6. Teff vs. Bulgur

Teff vs. Bulgur — In-Depth Nutrition Comparison

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A recap on the differences between teff and bulgur

  • Bulgur has less manganese, iron, copper, phosphorus, magnesium, vitamin B6, zinc, vitamin B1, vitamin B2, and calcium.
  • Teff covers your daily manganese needs 375% more than bulgur.
  • Bulgur contains 18 times less calcium than teff. Teff contains 180mg of calcium, while bulgur contains 10mg.

Food varieties used in this article are Teff, uncooked and Bulgur, cooked.

Infographic

Teff vs Bulgur 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.
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%
Bulgur
Bulgur
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 3% 6% 36% 25% 16% 17% 0.65% 79% 3.3%
Contains more MagnesiumMagnesium +475%
Contains more CalciumCalcium +1700%
Contains more PotassiumPotassium +527.9%
Contains more IronIron +694.8%
Contains more CopperCopper +980%
Contains more ZincZinc +536.8%
Contains more PhosphorusPhosphorus +972.5%
Contains more ManganeseManganese +1417.2%
Contains more SeleniumSelenium +633.3%
Contains less SodiumSodium -58.3%

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.
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%
Bulgur
Bulgur
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% 0.2% 14% 6.5% 19% 21% 19% 0% 1.3% 14%
Contains more Vitamin EVitamin E +700%
Contains more Vitamin B1Vitamin B1 +584.2%
Contains more Vitamin B2Vitamin B2 +864.3%
Contains more Vitamin B3Vitamin B3 +236.3%
Contains more Vitamin B5Vitamin B5 +173.8%
Contains more Vitamin B6Vitamin B6 +480.7%
Contains more Vitamin KVitamin K +280%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Teff Bulgur DV% diff.
Manganese 9.24mg 0.609mg 375%
Iron 7.63mg 0.96mg 83%
Copper 0.81mg 0.075mg 82%
Phosphorus 429mg 40mg 56%
Magnesium 184mg 32mg 36%
Vitamin B6 0.482mg 0.083mg 31%
Zinc 3.63mg 0.57mg 28%
Vitamin B1 0.39mg 0.057mg 28%
Protein 13.3g 3.08g 20%
Vitamin B2 0.27mg 0.028mg 19%
Carbs 73.13g 18.58g 18%
Calcium 180mg 10mg 17%
Starch 36.56g 15%
Vitamin B3 3.363mg 1mg 15%
Calories 367kcal 83kcal 14%
Fiber 8g 4.5g 14%
Vitamin B5 0.942mg 0.344mg 12%
Potassium 427mg 68mg 11%
Selenium 4.4µg 0.6µg 7%
Polyunsaturated fat 1.071g 0.098g 6%
Folate 18µg 5%
Fats 2.38g 0.24g 3%
Saturated fat 0.449g 0.042g 2%
Vitamin K 1.9µg 0.5µg 1%
Choline 13.1mg 6.9mg 1%
Monounsaturated fat 0.589g 0.031g 1%
Fructose 0.47g 1%
Protein per 100 calories 3.6g 3.7g N/A
Calories per 10 g protein 276kcal 269kcal N/A
Weight per 100 calories 27g 120g N/A
Unsaturated / Saturated Fat ratio 3.7 3.1 N/A
Net carbs 65.13g 14.08g N/A
Sugar 1.84g 0.1g N/A
Sodium 12mg 5mg 0%
Vitamin E 0.08mg 0.01mg 0%
Tryptophan 0.139mg 0.048mg 0%
Threonine 0.51mg 0.089mg 0%
Isoleucine 0.501mg 0.114mg 0%
Leucine 1.068mg 0.208mg 0%
Lysine 0.376mg 0.085mg 0%
Methionine 0.428mg 0.048mg 0%
Phenylalanine 0.698mg 0.145mg 0%
Valine 0.686mg 0.139mg 0%
Histidine 0.301mg 0.071mg 0%
Omega-3 - ALA 0.135g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Teff
Teff
4
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
Bulgur
Bulgur
1
3% 19% 78%
Protein: 3.08 g
Fats: 0.24 g
Carbs: 18.58 g
Water: 77.76 g
Other: 0.34 g
Contains more ProteinProtein +331.8%
Contains more FatsFats +891.7%
Contains more CarbsCarbs +293.6%
Contains more OtherOther +597.1%
Contains more WaterWater +781.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
Bulgur
Bulgur
1
25% 18% 57%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.031 g
Polyunsaturated fat: Poly. Fat 0.098 g
Contains more Mono. FatMonounsaturated fat +1800%
Contains more Poly. FatPolyunsaturated fat +992.9%
Contains less Sat. FatSaturated fat -90.6%

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. Teff - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169747/nutrients
  2. Bulgur - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170287/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.