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  6. Teff vs. Semolina

Teff vs. Semolina — In-Depth Nutrition Comparison

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How are teff and semolina different?

  • Teff is richer in manganese, iron, copper, phosphorus, magnesium, fiber, zinc, vitamin B2, and vitamin B1, while semolina is higher in selenium.
  • Teff covers your daily need for manganese, 357% more than semolina.
  • Teff contains 10 times more iron than semolina. Teff contains 7.63mg of iron, while semolina contains 0.74mg.

Teff, uncooked and Rice, white, long-grain, parboiled, unenriched, dry types were used in this article.

Infographic

Teff vs Semolina 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
8
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% 21% 15% 28% 95% 28% 66% 0.26% 135% 109%
Contains more MagnesiumMagnesium +581.5%
Contains more CalciumCalcium +153.5%
Contains more PotassiumPotassium +145.4%
Contains more IronIron +931.1%
Contains more CopperCopper +185.2%
Contains more ZincZinc +255.9%
Contains more PhosphorusPhosphorus +180.4%
Contains more ManganeseManganese +792.8%
Contains less SodiumSodium -83.3%
Contains more SeleniumSelenium +352.3%

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
5
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% 0.6% 56% 12% 95% 40% 104% 0% 0.25% 6%
Contains more Vitamin EVitamin E +166.7%
Contains more Vitamin B1Vitamin B1 +74.1%
Contains more Vitamin B2Vitamin B2 +440%
Contains more Vitamin B5Vitamin B5 +40.2%
Contains more Vitamin KVitamin K +1800%
Contains more Vitamin B3Vitamin B3 +50.1%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~µg
~equal in Vitamin B6 ~0.452mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Teff Semolina DV% diff.
Manganese 9.24mg 1.035mg 357%
Iron 7.63mg 0.74mg 86%
Copper 0.81mg 0.284mg 58%
Phosphorus 429mg 153mg 39%
Magnesium 184mg 27mg 37%
Selenium 4.4µg 19.9µg 28%
Fiber 8g 1.8g 25%
Zinc 3.63mg 1.02mg 24%
Vitamin B2 0.27mg 0.05mg 17%
Vitamin B1 0.39mg 0.224mg 14%
Starch 36.56g 68.29g 13%
Protein 13.3g 7.51g 12%
Calcium 180mg 71mg 11%
Vitamin B3 3.363mg 5.048mg 11%
Potassium 427mg 174mg 7%
Vitamin B5 0.942mg 0.672mg 5%
Polyunsaturated fat 1.071g 0.322g 5%
Carbs 73.13g 80.89g 3%
Fats 2.38g 1.03g 2%
Vitamin B6 0.482mg 0.452mg 2%
Vitamin K 1.9µg 0.1µg 2%
Folate 8µg 2%
Choline 13.1mg 2%
Saturated fat 0.449g 0.294g 1%
Monounsaturated fat 0.589g 0.258g 1%
Fructose 0.47g 0.02g 1%
Calories 367kcal 374kcal 0%
Protein per 100 calories 3.6g 2g N/A
Calories per 10 g protein 276kcal 498kcal N/A
Weight per 100 calories 27g 27g N/A
Unsaturated / Saturated Fat ratio 3.7 2 N/A
Net carbs 65.13g 79.09g N/A
Sugar 1.84g 0.33g N/A
Sodium 12mg 2mg 0%
Vitamin E 0.08mg 0.03mg 0%
Tryptophan 0.139mg 0.103mg 0%
Threonine 0.51mg 0.271mg 0%
Isoleucine 0.501mg 0.339mg 0%
Leucine 1.068mg 0.656mg 0%
Lysine 0.376mg 0.215mg 0%
Methionine 0.428mg 0.183mg 0%
Phenylalanine 0.698mg 0.398mg 0%
Valine 0.686mg 0.47mg 0%
Histidine 0.301mg 0.185mg 0%
Omega-3 - ALA 0.135g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 g
Contains more ProteinProtein +77.1%
Contains more FatsFats +131.1%
Contains more OtherOther +233.8%
Contains more CarbsCarbs +10.6%
Contains more WaterWater +11.8%

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
34% 30% 37%
Saturated fat: Sat. Fat 0.294 g
Monounsaturated fat: Mono. Fat 0.258 g
Polyunsaturated fat: Poly. Fat 0.322 g
Contains more Mono. FatMonounsaturated fat +128.3%
Contains more Poly. FatPolyunsaturated fat +232.6%
Contains less Sat. FatSaturated fat -34.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Teff
Teff
4
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
100%
Starch: 68.29 g
Sucrose: 0.21 g
Glucose: 0.11 g
Fructose: 0.02 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +195.2%
Contains more GlucoseGlucose +563.6%
Contains more FructoseFructose +2250%
Contains more MaltoseMaltose +∞%
Contains more StarchStarch +86.8%
~equal in Lactose ~0g
~equal in Galactose ~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. Semolina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169758/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.