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  6. Teff vs. Quinoa

Teff vs. Quinoa — In-Depth Nutrition Comparison

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Significant differences between Teff and Quinoa

  • Teff has more Manganese, Iron, and Vitamin B1, however, Quinoa is richer in Folate, and Vitamin B2.
  • Teff covers your daily Manganese needs 97% more than Quinoa.
  • Quinoa has 3 times less Calcium than Teff. Teff has 49mg of Calcium, while Quinoa has 17mg.

Specific food types used in this comparison are Teff, cooked and Quinoa, cooked.

Infographic

Teff vs Quinoa 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
5
:
5
Quinoa
Quinoa
Contains more Calcium +188.2%
Contains more Iron +37.6%
Contains more Copper +17.7%
Contains more Manganese +353.2%
Contains more Magnesium +28%
Contains more Phosphorus +26.7%
Contains more Potassium +60.7%
Contains less Sodium -12.5%
Equal in Zinc - 1.09
Teff
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 77% 36% 52% 10% 2% 31% 76% 374% 0%
Quinoa
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 56% 46% 66% 16% 1% 30% 64% 83% 16%
Contains more Calcium +188.2%
Contains more Iron +37.6%
Contains more Copper +17.7%
Contains more Manganese +353.2%
Contains more Magnesium +28%
Contains more Phosphorus +26.7%
Contains more Potassium +60.7%
Contains less Sodium -12.5%
Equal in Zinc - 1.09

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
2
:
8
Quinoa
Quinoa
Contains more Vitamin B1 +71%
Contains more Vitamin B3 +120.6%
Contains more Vitamin A +150%
Contains more Vitamin B2 +233.3%
Contains more Vitamin B6 +26.8%
Contains more Folate +133.3%
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%
Quinoa
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 13% 0% 0% 27% 26% 8% 0% 29% 32% 0% 0%
Contains more Vitamin B1 +71%
Contains more Vitamin B3 +120.6%
Contains more Vitamin A +150%
Contains more Vitamin B2 +233.3%
Contains more Vitamin B6 +26.8%
Contains more Folate +133.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Teff
Teff
1
:
4
Quinoa
Quinoa
Contains more Protein +13.7%
Contains more Fats +195.4%
Contains more Other +11.6%
Equal in Carbs - 21.3
Equal in Water - 71.61
Teff
4% 20% 75%
Protein: 3.87 g
Fats: 0.65 g
Carbs: 19.86 g
Water: 74.93 g
Other: 0.69 g
Quinoa
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
Contains more Protein +13.7%
Contains more Fats +195.4%
Contains more Other +11.6%
Equal in Carbs - 21.3
Equal in Water - 71.61

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Teff Quinoa Opinion
Net carbs 17.06g 18.5g Quinoa
Protein 3.87g 4.4g Quinoa
Fats 0.65g 1.92g Quinoa
Carbs 19.86g 21.3g Quinoa
Calories 101kcal 120kcal Quinoa
Starch 17.63g Quinoa
Sugar 0.87g Teff
Fiber 2.8g 2.8g
Calcium 49mg 17mg Teff
Iron 2.05mg 1.49mg Teff
Magnesium 50mg 64mg Quinoa
Phosphorus 120mg 152mg Quinoa
Potassium 107mg 172mg Quinoa
Sodium 8mg 7mg Quinoa
Zinc 1.11mg 1.09mg Teff
Copper 0.226mg 0.192mg Teff
Manganese 2.86mg 0.631mg Teff
Selenium 2.8µg Quinoa
Vitamin A 2IU 5IU Quinoa
Vitamin E 0.63mg Quinoa
Vitamin B1 0.183mg 0.107mg Teff
Vitamin B2 0.033mg 0.11mg Quinoa
Vitamin B3 0.909mg 0.412mg Teff
Vitamin B6 0.097mg 0.123mg Quinoa
Folate 18µg 42µg Quinoa
Tryptophan 0.041mg 0.052mg Quinoa
Threonine 0.149mg 0.131mg Teff
Isoleucine 0.146mg 0.157mg Quinoa
Leucine 0.311mg 0.261mg Teff
Lysine 0.109mg 0.239mg Quinoa
Methionine 0.125mg 0.096mg Teff
Phenylalanine 0.203mg 0.185mg Teff
Valine 0.2mg 0.185mg Teff
Histidine 0.088mg 0.127mg Quinoa
Saturated Fat 0.231g Teff
Omega-3 - DHA 0.015g Quinoa
Monounsaturated Fat 0.528g Quinoa
Polyunsaturated fat 1.078g Quinoa

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Teff Quinoa
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
11%
Quinoa
Minerals Daily Need Coverage Score
67%
Teff
38%
Quinoa

Comparison summary

Which food is lower in Sugar?
Teff
Teff is lower in Sugar (difference - 0.87g)
Which food is lower in Saturated Fat?
Teff
Teff is lower in Saturated Fat (difference - 0.231g)
Which food contains less Sodium?
Quinoa
Quinoa contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Quinoa
Quinoa is lower in glycemic index (difference - 4)
Which food is richer in vitamins?
Quinoa
Quinoa is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.