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  6. Amaranth grain vs. Teff

Amaranth grain vs. Teff — In-Depth Nutrition Comparison

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A recap on differences between Amaranth grain and Teff

  • Amaranth grain has less Manganese, Vitamin B1, and Copper.
  • Teff covers your daily Manganese needs 87% more than Amaranth grain.

Food varieties used in this article are Amaranth grain, cooked and Teff, cooked.

Infographic

Amaranth grain 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.
Amaranth grain
Amaranth grain
6
:
4
Teff
Teff
Contains more Magnesium +30%
Contains more Phosphorus +23.3%
Contains more Potassium +26.2%
Contains less Sodium -25%
Contains more Zinc +29.1%
Contains more Copper +51.7%
Contains more Manganese +234.9%
Equal in Calcium - 49
Equal in Iron - 2.05
Amaranth grain
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 79% 47% 64% 12% 1% 24% 50% 112% 30%
Teff
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 77% 36% 52% 10% 2% 31% 76% 374% 0%
Contains more Magnesium +30%
Contains more Phosphorus +23.3%
Contains more Potassium +26.2%
Contains less Sodium -25%
Contains more Zinc +29.1%
Contains more Copper +51.7%
Contains more Manganese +234.9%
Equal in Calcium - 49
Equal in Iron - 2.05

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.
Amaranth grain
Amaranth grain
3
:
5
Teff
Teff
Contains more Vitamin B6 +16.5%
Contains more Folate +22.2%
Contains more Vitamin B1 +1120%
Contains more Vitamin B2 +50%
Contains more Vitamin B3 +286.8%
Amaranth grain
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 4% 6% 5% 0% 27% 17% 0% 0%
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%
Contains more Vitamin B6 +16.5%
Contains more Folate +22.2%
Contains more Vitamin B1 +1120%
Contains more Vitamin B2 +50%
Contains more Vitamin B3 +286.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Amaranth grain
Amaranth grain
3
:
2
Teff
Teff
Contains more Fats +143.1%
Contains more Other +11.6%
Equal in Protein - 3.87
Equal in Carbs - 19.86
Equal in Water - 74.93
Amaranth grain
4% 19% 75%
Protein: 3.8 g
Fats: 1.58 g
Carbs: 18.69 g
Water: 75.16 g
Other: 0.77 g
Teff
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 Fats +143.1%
Contains more Other +11.6%
Equal in Protein - 3.87
Equal in Carbs - 19.86
Equal in Water - 74.93

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Amaranth grain Teff Opinion
Net carbs 16.59g 17.06g Teff
Protein 3.8g 3.87g Teff
Fats 1.58g 0.65g Amaranth grain
Carbs 18.69g 19.86g Teff
Calories 102kcal 101kcal Amaranth grain
Starch 16.23g Amaranth grain
Fiber 2.1g 2.8g Teff
Calcium 47mg 49mg Teff
Iron 2.1mg 2.05mg Amaranth grain
Magnesium 65mg 50mg Amaranth grain
Phosphorus 148mg 120mg Amaranth grain
Potassium 135mg 107mg Amaranth grain
Sodium 6mg 8mg Amaranth grain
Zinc 0.86mg 1.11mg Teff
Copper 0.149mg 0.226mg Teff
Manganese 0.854mg 2.86mg Teff
Selenium 5.5µg Amaranth grain
Vitamin A 2IU Teff
Vitamin E 0.19mg Amaranth grain
Vitamin B1 0.015mg 0.183mg Teff
Vitamin B2 0.022mg 0.033mg Teff
Vitamin B3 0.235mg 0.909mg Teff
Vitamin B6 0.113mg 0.097mg Amaranth grain
Folate 22µg 18µg Amaranth grain
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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Amaranth grain Teff
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
5%
Amaranth grain
9%
Teff
Minerals Daily Need Coverage Score
43%
Amaranth grain
67%
Teff

Comparison summary

Which food is lower in glycemic index?
Teff
Teff is lower in glycemic index (difference - 40)
Which food is cheaper?
Teff
Teff is cheaper (difference - $3)
Which food contains less Sodium?
Amaranth grain
Amaranth grain contains less Sodium (difference - 2mg)
Which food is lower in Cholesterol?
Amaranth grain
Amaranth grain is lower in Cholesterol (difference - 0mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Saturated Fat?
?
The foods are relatively equal in Saturated Fat ( g)
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.
Which food is richer in vitamins?
?
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 grain - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170683/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.