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Teff vs. Oatmeal — In-Depth Nutrition Comparison

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A recap on the differences between teff and oatmeal

  • Oatmeal has less manganese, copper, phosphorus, magnesium, zinc, fiber, iron, vitamin B6, vitamin B5, and vitamin B1.
  • Teff covers your daily manganese needs 377% more than oatmeal.
  • Oatmeal contains 12 times less copper than teff. Teff contains 0.81mg of copper, while oatmeal contains 0.066mg.

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

Infographic

Teff vs Oatmeal 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%
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%
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%
Contains more SeleniumSelenium +13.6%

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%
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%
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%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Teff Oatmeal DV% diff.
Manganese 9.24mg 0.558mg 377%
Copper 0.81mg 0.066mg 83%
Phosphorus 429mg 77mg 50%
Magnesium 184mg 26mg 38%
Zinc 3.63mg 0.62mg 27%
Fiber 8g 1.7g 25%
Protein 13.3g 2.37g 22%
Iron 7.63mg 5.96mg 21%
Carbs 73.13g 11.67g 20%
Calories 367kcal 68kcal 15%
Vitamin B6 0.482mg 0.29mg 15%
Vitamin A 0µg 130µg 14%
Vitamin B5 0.942mg 0.317mg 13%
Potassium 427mg 61mg 11%
Starch 36.56g 10.37g 11%
Vitamin B1 0.39mg 0.26mg 11%
Folate 44µg 11%
Calcium 180mg 80mg 10%
Vitamin B2 0.27mg 0.215mg 4%
Polyunsaturated fat 1.071g 0.426g 4%
Fats 2.38g 1.36g 2%
Sodium 12mg 49mg 2%
Vitamin B3 3.363mg 3.025mg 2%
Choline 13.1mg 4.7mg 2%
Selenium 4.4µg 5µg 1%
Vitamin K 1.9µg 0.4µg 1%
Saturated fat 0.449g 0.226g 1%
Fructose 0.47g 0g 1%
Protein per 100 calories 3.6g 3.5g N/A
Calories per 10 g protein 276kcal 287kcal N/A
Weight per 100 calories 27g 147g N/A
Unsaturated / Saturated Fat ratio 3.7 3.6 N/A
Net carbs 65.13g 9.97g N/A
Sugar 1.84g 0.46g N/A
Vitamin E 0.08mg 0.07mg 0%
Trans fat 0.003g N/A
Monounsaturated fat 0.589g 0.391g 0%
Tryptophan 0.139mg 0.04mg 0%
Threonine 0.51mg 0.083mg 0%
Isoleucine 0.501mg 0.105mg 0%
Leucine 1.068mg 0.2mg 0%
Lysine 0.376mg 0.135mg 0%
Methionine 0.428mg 0.04mg 0%
Phenylalanine 0.698mg 0.13mg 0%
Valine 0.686mg 0.151mg 0%
Histidine 0.301mg 0.057mg 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
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
Contains more ProteinProtein +461.2%
Contains more FatsFats +75%
Contains more CarbsCarbs +526.6%
Contains more OtherOther +315.8%
Contains more WaterWater +852.7%

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
22% 37% 41%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.391 g
Polyunsaturated fat: Poly. Fat 0.426 g
Contains more Mono. FatMonounsaturated fat +50.6%
Contains more Poly. FatPolyunsaturated fat +151.4%
Contains less Sat. FatSaturated fat -49.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
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
Contains more StarchStarch +252.6%
Contains more SucroseSucrose +113.8%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
~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. Teff - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169747/nutrients
  2. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.