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Oat bran vs Teff: Which One is Better for You?

This article explains the key similarities and differences between oat bran and teff, foods from the grains food group. Read on to learn more about the oat bran vs teff comparison.
Dennis Gillett, Health & Fitness Writer

Written by Dennis Gillett, Health & Fitness Writer. Updated on January 22, 2023.

Oat bran and teff belong to the grains food group, one of the staple food groups for people on a plant-based diet.

Grains and grain products are an affordable source of carbohydrates, as well as essential vitamins and minerals, including B vitamins (such as thiamin, riboflavin, and niacin), iron, and zinc, minerals that are usually harder to get on a plant-based diet.

They also provide a small amount of protein and healthy fats.

However, it is important to note that whole grains are generally a better source of these nutrients than refined grains.

This article will thoroughly compare oat bran and teff and help you learn more about their similarities and differences.

Oat bran

Oat bran, a by-product of oat milling, is derived from the outer layer of the oat grain (Avena sativa).

It is a good source of dietary fibers, especially beta-glucan, vitamins, minerals, and antioxidant compounds that help to lower cholesterol, aid in digestion, and improve heart health.

Oat bran also contains a significant amount of minerals like iron, zinc, magnesium, and manganese, as well as B-vitamins like niacin, thiamin, and vitamins E and K.

It is often used as an ingredient in breakfast cereals, granolas, breads, and other baked goods, and also can be used as a thickener for soups, stews, and sauces.

Oat bran is an excellent source of Vitamin B1 (Thiamine), and Vitamin B5 (Pantothenic acid).

It also contains a good amount of Vitamin B2 (Riboflavin), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate) and some Vitamin B3 (Niacin), and Vitamin E.


Teff (Eragrostis tef) is a small, gluten-free ancient grain that is native to Ethiopia and Eritrea.

It is a good source of iron, calcium, zinc, and B vitamins like niacin and thiamin. It is also a good source of dietary fiber, protein, and essential amino acids.

Teff has been linked to various health benefits, including improved blood sugar control and weight management. It is also gluten-free and easy to digest, making it a great option for people with gluten sensitivities or celiac disease.

Teff can be cooked and eaten as a porridge, added to soups and stews, or ground into flour to make bread, pancakes, and other baked goods. It can also be used as a replacement for grains like quinoa, millet, or oats in recipes.

Teff is an excellent source of Vitamin B1 (Thiamine), and Vitamin B6 (Pyroxidine).

It also contains a good amount of Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), and Vitamin B5 (Pantothenic acid).

Oat bran vs Teff Nutrition

Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing oat bran vs teff.

This comparison will start by comparing the caloric value of oat bran and teff and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.

Oat branTeff
Energy246 kcal367 kcal
Carbs66.2 g73.13 g
Sugar1.45 g1.84 g
Fiber15.4 g8 g
Protein17.3 g13.3 g
Fat7.03 g2.38 g
Saturated Fat1.33 g0.449 g

Oat bran vs Teff Calories

Most calories in grains come from carbs.

Comparing oat bran vs teff for weight loss, oat bran is slightly lower in calories, with 246 calories per 100 grams, compared to 367 calories per 100 grams of teff.

However, both oat bran and teff can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.

Oat bran vs Teff Protein

Grains and most grain products, including oat bran and teff, are important sources of plant-based protein.

However, it should be noted that most grains, with the exception of quinoa and buckwheat, for example, are low in lysine and methionine.

That said, you can combine grains with legumes to get a complete protein.

Oat bran offers around 23% more protein than teff.

Oat bran has 17.3 grams of protein per 100 grams, while teff has 13.3 grams of protein per 100 grams.

Oat bran vs Teff Carbs

Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.

It’s also important for people on a keto diet, so let’s compare the carbs content in oat bran and teff.

The total amount of carbohydrates is around 9% higher in teff than in oat bran. It has 73.1 grams per 100 grams, compared to 66.2 grams in oat bran.

There’s less sugar in oat bran than in teff, 17% precisely.

That said, 100 grams of oat bran contains 1.5 grams of sugar, while the same amount of teff contains 1.8 grams.

Lastly, let’s take a look at the dietary fiber in oat bran and teff.

Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.

With 15.4 grams of fiber per 100 grams, oat bran is a better source of fiber than teff which oat bran offers 8 grams per 100 gram portion.

Oat bran vs Teff Fats

Like most other grains, oat bran and teff are low in fat.

Fats in oat bran and teff are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.

Total fat in oat bran and teff:

  • Oat bran: 7 grams per 100 grams
  • Teff: 2.4 per 100 grams

Speaking of saturated fats, teff is 69% lower in saturated fats.

Teff and oat bran contain 0.4 grams and 1.3 grams of saturated fat per 100 grams, respectively.

Oat bran vs Teff Vitamins Content

This section will discuss the vitamin content of oat bran and teff.

Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.

Oat bran has a higher amount of vitamin A, vitamin B2 (Riboflavin), vitamin B3 (Niacin), and vitamin B6 (Pyroxidine).

However, teff has a higher amount of vitamin B1 (Thiamine), vitamin B5 (Pantothenic acid), vitamin B9 (Folate), vitamin E, and vitamin K.

Oat bran and teff contain the same amount of vitamin C, vitamin D, and vitamin B12 (Cobalamin).

The following table shows the exact amount of vitamins oat bran and teff contain side by side, so you can easily compare them.

Oat branTeff
Vitamin A09 IU
Vitamin C00
Vitamin D00
Vitamin B1 (Thiamine)1.17 mg0.39 mg
Vitamin B2 (Riboflavin)0.22 mg0.27 mg
Vitamin B3 (Niacin)0.934 mg3.363 mg
Vitamin B5 (Pantothenic acid)1.49 mg0.942 mg
Vitamin B6 (Pyroxidine)0.165 mg0.482 mg
Vitamin B9 (Folate)52 µg0
Vitamin B12 (Cobalamin)00
Vitamin E1.01 mg0.08 mg
Vitamin K3.2 µg1.9 µg

Oat bran vs Teff Minerals Content

Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.

Some minerals, like iron, calcium, zinc, or iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the oat bran and teff comparison focuses on their mineral content.

Oat bran is a better source of calcium, copper, iron, manganese, sodium, and zinc than teff.

On the other hand, teff is a higher amount of magnesium, phosphorus, potassium, and selenium.

Oat bran and teff contain the same amount of fluoride.

Check out the table below to learn how oat bran and teff compare when it comes to mineral content.

Oat branTeff
Calcium58 mg180 mg
Copper0.403 mg0.81 mg
Iron5.41 mg7.63 mg
Magnesium235 mg184 mg
Manganese5.63 mg9.24 mg
Phosphorus734 mg429 mg
Potassium566 mg427 mg
Selenium45.2 µg4.4 µg
Sodium4 mg12 mg
Zinc3.11 mg3.63 mg

The Final Word

This article highlighted the similarities and differences between oat bran and teff.

Grains, also known as cereal grains, are an important source of nutrition for many people around the world. They are a rich source of carbohydrates, which provide energy for the body.

Whole grains contain important vitamins and minerals, such as B vitamins and iron. Whole grains, in particular, are high in dietary fiber and can help with digestion and weight management.

They may also have other health benefits, such as reducing the risk of heart disease, diabetes, and certain types of cancer.

Grains are also a staple food and an important source of food security in many parts of the world.


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