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  6. Teff vs. Coriander

Teff vs. Coriander — In-Depth Nutrition Comparison

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How are Teff and Coriander different?

  • Teff is richer in Manganese, Phosphorus, Vitamin B1, Magnesium, and Zinc, while Coriander is higher in Vitamin A RAE, Potassium, Folate, and Vitamin B2.
  • Teff covers your daily need of Manganese 106% more than Coriander.
  • Teff contains 3 times more Vitamin B1 than Coriander. Teff contains 0.183mg of Vitamin B1, while Coriander contains 0.067mg.

Teff, cooked and Coriander (cilantro) leaves, raw types were used in this article.

Infographic

Teff vs Coriander 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
7
:
3
Coriander
Coriander
Contains more Iron +15.8%
Contains more Magnesium +92.3%
Contains more Phosphorus +150%
Contains less Sodium -82.6%
Contains more Zinc +122%
Contains more Manganese +571.4%
Contains more Calcium +36.7%
Contains more Potassium +386.9%
Equal in Copper - 0.225
Teff
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 77% 36% 52% 10% 2% 31% 76% 374% 0%
Coriander
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 21% 67% 19% 21% 46% 6% 14% 75% 56% 5%
Contains more Iron +15.8%
Contains more Magnesium +92.3%
Contains more Phosphorus +150%
Contains less Sodium -82.6%
Contains more Zinc +122%
Contains more Manganese +571.4%
Contains more Calcium +36.7%
Contains more Potassium +386.9%
Equal in Copper - 0.225

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
1
:
10
Coriander
Coriander
Contains more Vitamin B1 +173.1%
Contains more Vitamin A +337300%
Contains more Vitamin B2 +390.9%
Contains more Vitamin B3 +22.6%
Contains more Vitamin B6 +53.6%
Contains more Folate +244.4%
Teff
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 0% 46% 8% 18% 0% 23% 14% 0% 0%
Coriander
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 405% 50% 0% 90% 17% 38% 21% 35% 35% 47% 0% 776%
Contains more Vitamin B1 +173.1%
Contains more Vitamin A +337300%
Contains more Vitamin B2 +390.9%
Contains more Vitamin B3 +22.6%
Contains more Vitamin B6 +53.6%
Contains more Folate +244.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Teff
Teff
3
:
2
Coriander
Coriander
Contains more Protein +81.7%
Contains more Fats +25%
Contains more Carbs +441.1%
Contains more Water +23.1%
Contains more Other +113%
Teff
4% 20% 75%
Protein: 3.87 g
Fats: 0.65 g
Carbs: 19.86 g
Water: 74.93 g
Other: 0.69 g
Coriander
2% 4% 92%
Protein: 2.13 g
Fats: 0.52 g
Carbs: 3.67 g
Water: 92.21 g
Other: 1.47 g
Contains more Protein +81.7%
Contains more Fats +25%
Contains more Carbs +441.1%
Contains more Water +23.1%
Contains more Other +113%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Teff Coriander
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Teff Coriander Opinion
Net carbs 17.06g 0.87g Teff
Protein 3.87g 2.13g Teff
Fats 0.65g 0.52g Teff
Carbs 19.86g 3.67g Teff
Calories 101kcal 23kcal Teff
Sugar 0.87g Teff
Fiber 2.8g 2.8g
Calcium 49mg 67mg Coriander
Iron 2.05mg 1.77mg Teff
Magnesium 50mg 26mg Teff
Phosphorus 120mg 48mg Teff
Potassium 107mg 521mg Coriander
Sodium 8mg 46mg Teff
Zinc 1.11mg 0.5mg Teff
Copper 0.226mg 0.225mg Teff
Manganese 2.86mg 0.426mg Teff
Selenium 0.9µg Coriander
Vitamin A 2IU 6748IU Coriander
Vitamin A RAE 0µg 337µg Coriander
Vitamin E 2.5mg Coriander
Vitamin C 27mg Coriander
Vitamin B1 0.183mg 0.067mg Teff
Vitamin B2 0.033mg 0.162mg Coriander
Vitamin B3 0.909mg 1.114mg Coriander
Vitamin B5 0.57mg Coriander
Vitamin B6 0.097mg 0.149mg Coriander
Folate 18µg 62µg Coriander
Vitamin K 310µg Coriander
Tryptophan 0.041mg Teff
Threonine 0.149mg Teff
Isoleucine 0.146mg Teff
Leucine 0.311mg Teff
Lysine 0.109mg Teff
Methionine 0.125mg Teff
Phenylalanine 0.203mg Teff
Valine 0.2mg Teff
Histidine 0.088mg Teff
Saturated Fat 0.014g Teff
Monounsaturated Fat 0.275g Coriander
Polyunsaturated fat 0.04g Coriander

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Teff Coriander
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
9%
Teff
126%
Coriander
Minerals Daily Need Coverage Score
67%
Teff
33%
Coriander

Comparison summary

Which food is lower in Sugar?
Teff
Teff is lower in Sugar (difference - 0.87g)
Which food contains less Sodium?
Teff
Teff contains less Sodium (difference - 38mg)
Which food is lower in Saturated Fat?
Teff
Teff is lower in Saturated Fat (difference - 0.014g)
Which food is cheaper?
Teff
Teff is cheaper (difference - $2)
Which food is lower in glycemic index?
Coriander
Coriander is lower in glycemic index (difference - 25)
Which food is richer in vitamins?
Coriander
Coriander is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Coriander - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169997/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.