Teff vs. Semolina — In-Depth Nutrition Comparison

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How are teff and semolina different?

Teff is higher in manganese, iron, and magnesium; however, semolina is richer in vitamin B6, vitamin B3, carbs, protein, and copper.
Daily need coverage for manganese for teff is 79% higher.
Teff contains 3 times more iron than semolina. While teff contains 2.05mg of iron, semolina contains only 0.74mg.

Teff, cooked and Rice, white, long-grain, parboiled, unenriched, dry are the varieties used in this article.

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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

Semolina

Contains more MagnesiumMagnesium	+85.2%
Contains more IronIron	+177%
Contains more ManganeseManganese	+176.3%

Contains more CalciumCalcium	+44.9%
Contains more PotassiumPotassium	+62.6%
Contains more CopperCopper	+25.7%
Contains more PhosphorusPhosphorus	+27.5%
Contains less SodiumSodium	-75%
Contains more SeleniumSelenium	+∞%

~equal in Zinc ~1.02mg

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

Semolina

Contains more FolateFolate

+125%

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+22.4%
Contains more Vitamin B2Vitamin B2	+51.5%
Contains more Vitamin B3Vitamin B3	+455.3%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin B6Vitamin B6	+366%
Contains more Vitamin KVitamin K	+∞%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin A ~µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Manganese	2.86mg	1.035mg	79%
Selenium		19.9µg	36%
Starch		68.29g	28%
Vitamin B6	0.097mg	0.452mg	27%
Vitamin B3	0.909mg	5.048mg	26%
Carbs	19.86g	80.89g	20%
Iron	2.05mg	0.74mg	16%
Calories	101kcal	374kcal	14%
Vitamin B5		0.672mg	13%
Protein	3.87g	7.51g	7%
Copper	0.226mg	0.284mg	6%
Magnesium	50mg	27mg	5%
Phosphorus	120mg	153mg	5%
Fiber	2.8g	1.8g	4%
Vitamin B1	0.183mg	0.224mg	3%
Folate	18µg	8µg	3%
Calcium	49mg	71mg	2%
Potassium	107mg	174mg	2%
Polyunsaturated fat		0.322g	2%
Fats	0.65g	1.03g	1%
Zinc	1.11mg	1.02mg	1%
Vitamin B2	0.033mg	0.05mg	1%
Saturated fat		0.294g	1%
Monounsaturated fat		0.258g	1%
Protein per 100 calories	3.8g	2g	N/A
Calories per 10 g protein	261kcal	498kcal	N/A
Weight per 100 calories	99g	27g	N/A
Net carbs	17.06g	79.09g	N/A
Sugar		0.33g	N/A
Sodium	8mg	2mg	0%
Vitamin E		0.03mg	0%
Vitamin K		0.1µg	0%
Tryptophan	0.041mg	0.103mg	0%
Threonine	0.149mg	0.271mg	0%
Isoleucine	0.146mg	0.339mg	0%
Leucine	0.311mg	0.656mg	0%
Lysine	0.109mg	0.215mg	0%
Methionine	0.125mg	0.183mg	0%
Phenylalanine	0.203mg	0.398mg	0%
Valine	0.2mg	0.47mg	0%
Histidine	0.088mg	0.185mg	0%
Fructose		0.02g	0%