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Amaranth leaves vs. Teff — In-Depth Nutrition Comparison

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What are the main differences between Amaranth leaves and Teff?

  • Amaranth leaves are richer in Folate, Calcium, Vitamin A RAE, Potassium, Vitamin B2, and Vitamin B6, yet Teff is richer in Manganese, Vitamin B1, Phosphorus, and Copper.
  • Teff's daily need coverage for Manganese is 86% higher.

We used Amaranth leaves, raw and Teff, cooked types in this comparison.

Infographic

Amaranth leaves vs Teff 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 39% 65% 54% 87% 54% 25% 21% 2.6% 115% 4.9%
Teff
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 15% 9.4% 77% 75% 30% 51% 1% 373% 0%
Contains more CalciumCalcium +338.8%
Contains more PotassiumPotassium +471%
Contains more IronIron +13.2%
Contains more SeleniumSelenium +∞%
Contains more CopperCopper +39.5%
Contains more ZincZinc +23.3%
Contains more PhosphorusPhosphorus +140%
Contains less SodiumSodium -60%
Contains more ManganeseManganese +223.2%
~equal in Magnesium ~50mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 144% 175% 0% 0% 6.8% 36% 12% 3.8% 44% 0% 2850% 64% 0%
Teff
2
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.12% 0% 0% 46% 7.6% 17% 0% 22% 0% 0% 14% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +145750%
Contains more Vitamin B2Vitamin B2 +378.8%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +97.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +372.2%
Contains more Vitamin B1Vitamin B1 +577.8%
Contains more Vitamin B3Vitamin B3 +38.1%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 4% 92%
Protein: 2.46 g
Fats: 0.33 g
Carbs: 4.02 g
Water: 91.69 g
Other: 1.5 g
Teff
3
4% 20% 75%
Protein: 3.87 g
Fats: 0.65 g
Carbs: 19.86 g
Water: 74.93 g
Other: 0.69 g
Contains more WaterWater +22.4%
Contains more OtherOther +117.4%
Contains more ProteinProtein +57.3%
Contains more FatsFats +97%
Contains more CarbsCarbs +394%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Amaranth leaves Teff Opinion
Calories 23kcal 101kcal Teff
Protein 2.46g 3.87g Teff
Fats 0.33g 0.65g Teff
Vitamin C 43.3mg Amaranth leaves
Net carbs 4.02g 17.06g Teff
Carbs 4.02g 19.86g Teff
Magnesium 55mg 50mg Amaranth leaves
Calcium 215mg 49mg Amaranth leaves
Potassium 611mg 107mg Amaranth leaves
Iron 2.32mg 2.05mg Amaranth leaves
Fiber 2.8g Teff
Copper 0.162mg 0.226mg Teff
Zinc 0.9mg 1.11mg Teff
Phosphorus 50mg 120mg Teff
Sodium 20mg 8mg Teff
Vitamin A 2917IU 2IU Amaranth leaves
Vitamin A RAE 146µg 0µg Amaranth leaves
Manganese 0.885mg 2.86mg Teff
Selenium 0.9µg Amaranth leaves
Vitamin B1 0.027mg 0.183mg Teff
Vitamin B2 0.158mg 0.033mg Amaranth leaves
Vitamin B3 0.658mg 0.909mg Teff
Vitamin B5 0.064mg Amaranth leaves
Vitamin B6 0.192mg 0.097mg Amaranth leaves
Vitamin K 1140µg Amaranth leaves
Folate 85µg 18µg Amaranth leaves
Saturated Fat 0.091g Teff
Monounsaturated Fat 0.076g Amaranth leaves
Polyunsaturated fat 0.147g Amaranth leaves
Tryptophan 0.031mg 0.041mg Teff
Threonine 0.099mg 0.149mg Teff
Isoleucine 0.119mg 0.146mg Teff
Leucine 0.195mg 0.311mg Teff
Lysine 0.127mg 0.109mg Amaranth leaves
Methionine 0.036mg 0.125mg Teff
Phenylalanine 0.133mg 0.203mg Teff
Valine 0.137mg 0.2mg Teff
Histidine 0.052mg 0.088mg Teff

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Amaranth leaves Teff
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
257%
Amaranth leaves
8%
Teff
Minerals Daily Need Coverage Score
47%
Amaranth leaves
67%
Teff

Comparison summary

Which food contains less Sodium?
Teff
Teff contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Teff
Teff is lower in Saturated Fat (difference - 0.091g)
Which food is lower in glycemic index?
Amaranth leaves
Amaranth leaves is lower in glycemic index (difference - 57)
Which food is richer in vitamins?
Amaranth leaves
Amaranth leaves is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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. Amaranth leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168385/nutrients
  2. Teff - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168918/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.