Teff vs Whole-grain cornmeal: How To Choose?
Teff and whole-grain cornmeal 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 teff and whole-grain cornmeal and help you learn more about their similarities and differences.
Teff
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).
Whole-grain cornmeal
Whole-grain cornmeal (Zea mays) is made by grinding whole corn kernels into a fine or coarse powder. It is considered a whole grain because it contains all three parts of the corn kernel: the germ, bran, and endosperm.
It is a good source of carbohydrates, dietary fibers, and small amounts of vitamins and minerals like vitamin B3, iron and zinc. It also contains antioxidants, such as carotenoids, flavonoids, and phenolic acids, that have been linked to various health benefits, including improved heart health and blood sugar control.
Whole-grain cornmeal is commonly used in traditional American cuisine, such as cornbread, polenta, and grits. It can also be used as a coating for fish and meats, as an ingredient in baking, and as a thickener in soups and sauces. It is a healthier option than refined cornmeal as it retains all the nutrients from the corn kernel and provides more fiber.
Whole-grain cornmeal is an excellent source of Vitamin B1 (Thiamine).
It also contains a good amount of Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), and Vitamin B6 (Pyroxidine) and some Vitamin A, Vitamin B5 (Pantothenic acid), and Vitamin B9 (Folate).
Teff vs Whole-grain cornmeal Nutrition
Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing teff vs whole-grain cornmeal.
This comparison will start by comparing the caloric value of teff and whole-grain cornmeal and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
Teff | Whole-grain cornmeal | |
---|---|---|
Energy | 367 kcal | 362 kcal |
Carbs | 73.13 g | 76.9 g |
Sugar | 1.84 g | 0.64 g |
Fiber | 8 g | 7.3 g |
Protein | 13.3 g | 8.12 g |
Fat | 2.38 g | 3.59 g |
Saturated Fat | 0.449 g | 0.505 g |
Teff vs Whole-grain cornmeal Calories
Most calories in grains come from carbs.
Comparing whole-grain cornmeal vs teff for weight loss, whole-grain cornmeal is slightly lower in calories, with 362 calories per 100 grams, compared to 367 calories per 100 grams of teff.
However, both teff and whole-grain cornmeal can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.
Teff vs Whole-grain cornmeal Protein
Grains and most grain products, including teff and whole-grain cornmeal, 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.
Teff offers around 39% more protein than whole-grain cornmeal.
Teff has 13.3 grams of protein per 100 grams, while whole-grain cornmeal has 8.1 grams of protein per 100 grams.
Teff vs Whole-grain cornmeal 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 teff and whole-grain cornmeal.
The total amount of carbohydrates is around 5% higher in whole-grain cornmeal than in teff. It has 76.9 grams per 100 grams, compared to 73.1 grams in teff.
There’s less sugar in whole-grain cornmeal than in teff, 67% precisely.
That said, 100 grams of whole-grain cornmeal contains 0.6 grams of sugar, while the same amount of teff contains 1.8 grams.
Lastly, let’s take a look at the dietary fiber in teff and whole-grain cornmeal.
Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.
With 8 grams of fiber per 100 grams, teff is a better source of fiber than whole-grain cornmeal which teff offers 7.3 grams per 100 gram portion.
Teff vs Whole-grain cornmeal Fats
Like most other grains, teff and whole-grain cornmeal are low in fat.
Fats in teff and whole-grain cornmeal are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in teff and whole-grain cornmeal:
- Teff: 2.4 grams per 100 grams
- Whole-grain cornmeal: 3.6 per 100 grams
Speaking of saturated fats, teff is 20% lower in saturated fats.
Teff and whole-grain cornmeal contain 0.4 grams and 0.5 grams of saturated fat per 100 grams, respectively.
Teff vs Whole-grain cornmeal Vitamins Content
This section will discuss the vitamin content of teff and whole-grain cornmeal.
Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.
Teff has a higher amount of vitamin A, vitamin B3 (Niacin), vitamin B9 (Folate), and vitamin E.
However, whole-grain cornmeal has a higher amount of vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), and vitamin K.
Teff and whole-grain cornmeal contain the same amount of vitamin C, vitamin D, and vitamin B12 (Cobalamin).
The following table shows the exact amount of vitamins teff and whole-grain cornmeal contain side by side, so you can easily compare them.
Teff | Whole-grain cornmeal | |
---|---|---|
Vitamin A | 9 IU | 214 IU |
Vitamin C | 0 | 0 |
Vitamin D | 0 | 0 |
Vitamin B1 (Thiamine) | 0.39 mg | 0.385 mg |
Vitamin B2 (Riboflavin) | 0.27 mg | 0.201 mg |
Vitamin B3 (Niacin) | 3.363 mg | 3.63 mg |
Vitamin B5 (Pantothenic acid) | 0.942 mg | 0.425 mg |
Vitamin B6 (Pyroxidine) | 0.482 mg | 0.304 mg |
Vitamin B9 (Folate) | 0 | 25 µg |
Vitamin B12 (Cobalamin) | 0 | 0 |
Vitamin E | 0.08 mg | 0.42 mg |
Vitamin K | 1.9 µg | 0.3 µg |
Teff vs Whole-grain cornmeal 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 teff and whole-grain cornmeal comparison focuses on their mineral content.
Teff is a better source of selenium, and sodium than whole-grain cornmeal.
On the other hand, whole-grain cornmeal is a higher amount of calcium, copper, iron, magnesium, manganese, phosphorus, potassium, and zinc.
Teff and whole-grain cornmeal contain the same amount of fluoride.
Check out the table below to learn how teff and whole-grain cornmeal compare when it comes to mineral content.
Teff | Whole-grain cornmeal | |
---|---|---|
Calcium | 180 mg | 6 mg |
Copper | 0.81 mg | 0.193 mg |
Fluoride | 0 | 0 |
Iron | 7.63 mg | 3.45 mg |
Magnesium | 184 mg | 127 mg |
Manganese | 9.24 mg | 0.498 mg |
Phosphorus | 429 mg | 241 mg |
Potassium | 427 mg | 287 mg |
Selenium | 4.4 µg | 15.5 µg |
Sodium | 12 mg | 35 mg |
Zinc | 3.63 mg | 1.82 mg |
The Final Word
This article highlighted the similarities and differences between teff and whole-grain cornmeal.
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.
Holy Peas has strict sourcing guidelines and draws only from high-quality sources, including peer-reviewed studies, academic research institutions, and medical journals, associations and government institutions. Read more about our process.
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Whole-grain cornmeal Nutrients, U.S. Department of Agriculture, Agricultural Research Service https://fdc.nal.usda.gov/fdc-app.html#/food-details/167746/nutrients
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Listing of vitamins, Harvard Health Publishing, Harvard Medical School https://www.health.harvard.edu/staying-healthy/listing_of_vitamins/
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Appendix 7. Nutritional goals for age-sex groups based on dietary reference intakes and Dietary Guidelines recommendations. (n.d.).
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Nutrient Recommendations: Dietary Reference Intakes (DRI), Food and Nutrition Board of the National Academies of Sciences Engineering, and Medicine
https://ods.od.nih.gov/HealthInformation/nutrientrecommendations.aspx
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Protein And Amino Acid Requirements In Human Nutrition, WHO
https://apps.who.int/iris/bitstream/handle/10665/43411/WHO_TRS_935_eng.pdf
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Nutrition Facts Labeling RDIs Nutrients, U.S. Food and Drug Administration
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