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Teff vs. Bran — In-Depth Nutrition Comparison

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What are the differences between teff and bran?

  • Teff is richer than bran in manganese, copper, iron, vitamin B6, and zinc.
  • Teff's daily need coverage for manganese is 82% more.
  • Teff has 6 times more vitamin B3 than bran. While teff has 0.909mg of vitamin B3, bran has only 0.144mg.

We used Teff, cooked and Oat bran, cooked types in this article.

Infographic

Teff vs Bran 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
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 15% 9.4% 77% 75% 30% 51% 1% 373% 0%
Bran
Bran
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 3% 8.1% 33% 22% 14% 51% 0.13% 126% 42%
Contains more MagnesiumMagnesium +25%
Contains more CalciumCalcium +390%
Contains more PotassiumPotassium +16.3%
Contains more IronIron +133%
Contains more CopperCopper +242.4%
Contains more ZincZinc +109.4%
Contains more ManganeseManganese +196.7%
Contains less SodiumSodium -87.5%
Contains more SeleniumSelenium +∞%
~equal in Phosphorus ~119mg

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
4
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% 46% 7.6% 17% 0% 22% 0% 0% 14%
Bran
Bran
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% 40% 7.8% 2.7% 13% 5.8% 0% 0% 4.5%
Contains more Vitamin B1Vitamin B1 +14.4%
Contains more Vitamin B3Vitamin B3 +531.3%
Contains more Vitamin B6Vitamin B6 +288%
Contains more FolateFolate +200%
Contains more Vitamin B5Vitamin B5 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin B2 ~0.034mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Teff Bran DV% diff.
Manganese 2.86mg 0.964mg 82%
Copper 0.226mg 0.066mg 18%
Iron 2.05mg 0.88mg 15%
Selenium 7.7µg 14%
Vitamin B6 0.097mg 0.025mg 6%
Zinc 1.11mg 0.53mg 5%
Vitamin B3 0.909mg 0.144mg 5%
Calcium 49mg 10mg 4%
Vitamin B5 0.217mg 4%
Calories 101kcal 40kcal 3%
Carbs 19.86g 11.44g 3%
Folate 18µg 6µg 3%
Magnesium 50mg 40mg 2%
Vitamin B1 0.183mg 0.16mg 2%
Polyunsaturated fat 0.339g 2%
Protein 3.87g 3.21g 1%
Fiber 2.8g 2.6g 1%
Saturated fat 0.163g 1%
Monounsaturated fat 0.291g 1%
Protein per 100 calories 3.8g 8g N/A
Calories per 10 g protein 261kcal 125kcal N/A
Weight per 100 calories 99g 250g N/A
Fats 0.65g 0.86g 0%
Net carbs 17.06g 8.84g N/A
Potassium 107mg 92mg 0%
Phosphorus 120mg 119mg 0%
Sodium 8mg 1mg 0%
Vitamin B2 0.033mg 0.034mg 0%
Tryptophan 0.041mg 0.057mg 0%
Threonine 0.149mg 0.086mg 0%
Isoleucine 0.146mg 0.114mg 0%
Leucine 0.311mg 0.235mg 0%
Lysine 0.109mg 0.13mg 0%
Methionine 0.125mg 0.057mg 0%
Phenylalanine 0.203mg 0.155mg 0%
Valine 0.2mg 0.165mg 0%
Histidine 0.088mg 0.07mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Teff
Teff
2
4% 20% 75%
Protein: 3.87 g
Fats: 0.65 g
Carbs: 19.86 g
Water: 74.93 g
Other: 0.69 g
Bran
Bran
2
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
Contains more ProteinProtein +20.6%
Contains more CarbsCarbs +73.6%
Contains more FatsFats +32.3%
Contains more WaterWater +12.1%

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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/168918/nutrients
  2. Bran - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168873/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.