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Teff vs. Bran raw — In-Depth Nutrition Comparison

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A recap on the differences between teff and bran raw

  • Teff has more manganese, copper, iron, vitamin B6, vitamin B3, and calcium; however, bran raw is higher in selenium, vitamin B1, phosphorus, and fiber.
  • Teff covers your daily manganese needs 157% more than bran raw.
  • Bran raw contains 4 times less vitamin B3 than teff. Teff contains 3.363mg of vitamin B3, while bran raw contains 0.934mg.

Food varieties used in this article are Teff, uncooked and Oat bran, raw.

Infographic

Teff vs Bran raw 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.
Teff
Teff
5
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
Contains more CalciumCalcium +210.3%
Contains more IronIron +41%
Contains more CopperCopper +101%
Contains more ZincZinc +16.7%
Contains more ManganeseManganese +64.1%
Contains more MagnesiumMagnesium +27.7%
Contains more PotassiumPotassium +32.6%
Contains more PhosphorusPhosphorus +71.1%
Contains less SodiumSodium -66.7%
Contains more SeleniumSelenium +927.3%

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.
Teff
Teff
3
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%
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% 20% 293% 51% 18% 90% 38% 0% 8% 39%
Contains more Vitamin B2Vitamin B2 +22.7%
Contains more Vitamin B3Vitamin B3 +260.1%
Contains more Vitamin B6Vitamin B6 +192.1%
Contains more Vitamin EVitamin E +1162.5%
Contains more Vitamin B1Vitamin B1 +200%
Contains more Vitamin B5Vitamin B5 +58.6%
Contains more Vitamin KVitamin K +68.4%
Contains more FolateFolate +∞%
~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 Bran raw DV% diff.
Manganese 9.24mg 5.63mg 157%
Selenium 4.4µg 45.2µg 74%
Vitamin B1 0.39mg 1.17mg 65%
Copper 0.81mg 0.403mg 45%
Phosphorus 429mg 734mg 44%
Fiber 8g 15.4g 30%
Iron 7.63mg 5.41mg 28%
Vitamin B6 0.482mg 0.165mg 24%
Starch 36.56g 15%
Vitamin B3 3.363mg 0.934mg 15%
Folate 52µg 13%
Magnesium 184mg 235mg 12%
Calcium 180mg 58mg 12%
Vitamin B5 0.942mg 1.494mg 11%
Polyunsaturated fat 1.071g 2.766g 11%
Protein 13.3g 17.3g 8%
Omega-3 (ALA) 0.135g 8%
Fats 2.38g 7.03g 7%
Calories 367kcal 246kcal 6%
Vitamin E 0.08mg 1.01mg 6%
Zinc 3.63mg 3.11mg 5%
Potassium 427mg 566mg 4%
Vitamin B2 0.27mg 0.22mg 4%
Saturated fat 0.449g 1.328g 4%
Monounsaturated fat 0.589g 2.376g 4%
Choline 13.1mg 32.2mg 3%
Carbs 73.13g 66.22g 2%
Vitamin K 1.9µg 3.2µg 1%
Fructose 0.47g 1%
Protein per 100 calories 3.6g 7g N/A
Calories per 10 g protein 276kcal 142kcal N/A
Weight per 100 calories 27g 41g N/A
Unsaturated / Saturated Fat ratio 3.7 3.9 N/A
Net carbs 65.13g 50.82g N/A
Sugar 1.84g 1.45g N/A
Sodium 12mg 4mg 0%
Tryptophan 0.139mg 0.335mg 0%
Threonine 0.51mg 0.502mg 0%
Isoleucine 0.501mg 0.668mg 0%
Leucine 1.068mg 1.374mg 0%
Lysine 0.376mg 0.76mg 0%
Methionine 0.428mg 0.335mg 0%
Phenylalanine 0.698mg 0.908mg 0%
Valine 0.686mg 0.964mg 0%
Histidine 0.301mg 0.41mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Teff
Teff
2
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
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 g
Contains more WaterWater +34.7%
Contains more ProteinProtein +30.1%
Contains more FatsFats +195.4%
~equal in Carbs ~66.22g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Teff
Teff
1
21% 28% 51%
Saturated fat: Sat. Fat 0.449 g
Monounsaturated fat: Mono. Fat 0.589 g
Polyunsaturated fat: Poly. Fat 1.071 g
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 g
Contains less Sat. FatSaturated fat -66.2%
Contains more Mono. FatMonounsaturated fat +303.4%
Contains more Poly. FatPolyunsaturated fat +158.3%

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. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.