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  6. Teff vs. Millet

Teff vs. Millet — In-Depth Nutrition Comparison

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The main differences between teff and millet

  • Millet contains less manganese, iron, copper, phosphorus, magnesium, vitamin B6, fiber, zinc, vitamin B1, and calcium than teff.
  • Daily need coverage for manganese for teff is 390% higher.
  • Millet has 60 times less calcium than teff. Teff has 180mg of calcium, while millet has 3mg.

Food types used in this article are Teff, uncooked and Millet, cooked.

Infographic

Teff vs Millet 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%
Millet
Millet
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 0.9% 5.5% 24% 54% 25% 43% 0.26% 35% 4.9%
Contains more MagnesiumMagnesium +318.2%
Contains more CalciumCalcium +5900%
Contains more PotassiumPotassium +588.7%
Contains more IronIron +1111.1%
Contains more CopperCopper +403.1%
Contains more ZincZinc +298.9%
Contains more PhosphorusPhosphorus +329%
Contains more ManganeseManganese +3297.1%
Contains more SeleniumSelenium +388.9%
Contains less SodiumSodium -83.3%

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%
Millet
Millet
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% 0.4% 27% 19% 25% 10% 25% 0% 0.75% 14%
Contains more Vitamin EVitamin E +300%
Contains more Vitamin B1Vitamin B1 +267.9%
Contains more Vitamin B2Vitamin B2 +229.3%
Contains more Vitamin B3Vitamin B3 +152.9%
Contains more Vitamin B5Vitamin B5 +450.9%
Contains more Vitamin B6Vitamin B6 +346.3%
Contains more Vitamin KVitamin K +533.3%
~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 Millet DV% diff.
Manganese 9.24mg 0.272mg 390%
Iron 7.63mg 0.63mg 88%
Copper 0.81mg 0.161mg 72%
Phosphorus 429mg 100mg 47%
Magnesium 184mg 44mg 33%
Vitamin B6 0.482mg 0.108mg 29%
Fiber 8g 1.3g 27%
Zinc 3.63mg 0.91mg 25%
Vitamin B1 0.39mg 0.106mg 24%
Protein 13.3g 3.51g 20%
Calcium 180mg 3mg 18%
Carbs 73.13g 23.67g 16%
Starch 36.56g 15%
Vitamin B5 0.942mg 0.171mg 15%
Vitamin B2 0.27mg 0.082mg 14%
Vitamin B3 3.363mg 1.33mg 13%
Calories 367kcal 119kcal 12%
Potassium 427mg 62mg 11%
Selenium 4.4µg 0.9µg 6%
Folate 19µg 5%
Polyunsaturated fat 1.071g 0.508g 4%
Fats 2.38g 1g 2%
Vitamin K 1.9µg 0.3µg 1%
Saturated fat 0.449g 0.172g 1%
Monounsaturated fat 0.589g 0.184g 1%
Fructose 0.47g 1%
Protein per 100 calories 3.6g 2.9g N/A
Calories per 10 g protein 276kcal 339kcal N/A
Weight per 100 calories 27g 84g N/A
Unsaturated / Saturated Fat ratio 3.7 4 N/A
Net carbs 65.13g 22.37g N/A
Sugar 1.84g 0.13g N/A
Sodium 12mg 2mg 0%
Vitamin E 0.08mg 0.02mg 0%
Choline 13.1mg 11.2mg 0%
Tryptophan 0.139mg 0.038mg 0%
Threonine 0.51mg 0.113mg 0%
Isoleucine 0.501mg 0.148mg 0%
Leucine 1.068mg 0.446mg 0%
Lysine 0.376mg 0.067mg 0%
Methionine 0.428mg 0.07mg 0%
Phenylalanine 0.698mg 0.185mg 0%
Valine 0.686mg 0.184mg 0%
Histidine 0.301mg 0.075mg 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
Millet
Millet
1
4% 24% 71%
Protein: 3.51 g
Fats: 1 g
Carbs: 23.67 g
Water: 71.41 g
Other: 0.41 g
Contains more ProteinProtein +278.9%
Contains more FatsFats +138%
Contains more CarbsCarbs +209%
Contains more OtherOther +478%
Contains more WaterWater +709.6%

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
Millet
Millet
1
20% 21% 59%
Saturated fat: Sat. Fat 0.172 g
Monounsaturated fat: Mono. Fat 0.184 g
Polyunsaturated fat: Poly. Fat 0.508 g
Contains more Mono. FatMonounsaturated fat +220.1%
Contains more Poly. FatPolyunsaturated fat +110.8%
Contains less Sat. FatSaturated fat -61.7%

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. Millet - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168871/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.