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Amaranth grain vs. Teff — In-Depth Nutrition Comparison

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The main differences between Amaranth grain and Teff

  • Amaranth grain contains less Manganese, Copper, Iron, Phosphorus, Vitamin B1, Vitamin B6, Magnesium, Zinc, Fiber, and Vitamin B3 than Teff.
  • Daily need coverage for Manganese from Teff is 365% higher.

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

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 14% 12% 79% 50% 23% 63% 0.78% 111% 30%
Teff
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 131% 54% 38% 286% 270% 99% 184% 1.6% 1205% 24%
Contains less SodiumSodium -50%
Contains more SeleniumSelenium +25%
Contains more MagnesiumMagnesium +183.1%
Contains more CalciumCalcium +283%
Contains more PotassiumPotassium +216.3%
Contains more IronIron +263.3%
Contains more CopperCopper +443.6%
Contains more ZincZinc +322.1%
Contains more PhosphorusPhosphorus +189.9%
Contains more ManganeseManganese +982%

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 0% 0% 3.8% 0% 3.8% 5.1% 4.4% 0% 26% 0% 0% 17% 0%
Teff
8
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% 0.54% 1.6% 0% 98% 62% 63% 57% 111% 0% 4.8% 0% 7.1%
Contains more Vitamin EVitamin E +137.5%
Contains more FolateFolate +∞%
Contains more Vitamin B1Vitamin B1 +2500%
Contains more Vitamin B2Vitamin B2 +1127.3%
Contains more Vitamin B3Vitamin B3 +1331.1%
Contains more Vitamin B6Vitamin B6 +326.5%
~equal in Vitamin C ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
13% 2% 73% 9% 2%
Protein: 13.3 g
Fats: 2.38 g
Carbs: 73.13 g
Water: 8.82 g
Other: 2.37 g
Contains more WaterWater +752.2%
Contains more ProteinProtein +250%
Contains more FatsFats +50.6%
Contains more CarbsCarbs +291.3%
Contains more OtherOther +207.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
100%
Starch: 16.23 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Teff
5
95% 2%
Starch: 36.56 g
Sucrose: 0.62 g
Glucose: 0.73 g
Fructose: 0.47 g
Lactose: 0 g
Maltose: 0.01 g
Galactose: 0 g
Contains more StarchStarch +125.3%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

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
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Amaranth grain Teff Opinion
Calories 102kcal 367kcal Teff
Protein 3.8g 13.3g Teff
Fats 1.58g 2.38g Teff
Net carbs 16.59g 65.13g Teff
Carbs 18.69g 73.13g Teff
Magnesium 65mg 184mg Teff
Calcium 47mg 180mg Teff
Potassium 135mg 427mg Teff
Iron 2.1mg 7.63mg Teff
Sugar 1.84g Amaranth grain
Fiber 2.1g 8g Teff
Copper 0.149mg 0.81mg Teff
Zinc 0.86mg 3.63mg Teff
Starch 16.23g 36.56g Teff
Phosphorus 148mg 429mg Teff
Sodium 6mg 12mg Amaranth grain
Vitamin A 9IU Teff
Vitamin E 0.19mg 0.08mg Amaranth grain
Manganese 0.854mg 9.24mg Teff
Selenium 5.5µg 4.4µg Amaranth grain
Vitamin B1 0.015mg 0.39mg Teff
Vitamin B2 0.022mg 0.27mg Teff
Vitamin B3 0.235mg 3.363mg Teff
Vitamin B5 0.942mg Teff
Vitamin B6 0.113mg 0.482mg Teff
Vitamin K 1.9µg Teff
Folate 22µg Amaranth grain
Choline 13.1mg Teff
Saturated Fat 0.449g Amaranth grain
Monounsaturated Fat 0.589g Teff
Polyunsaturated fat 1.071g Teff
Tryptophan 0.139mg Teff
Threonine 0.51mg Teff
Isoleucine 0.501mg Teff
Leucine 1.068mg Teff
Lysine 0.376mg Teff
Methionine 0.428mg Teff
Phenylalanine 0.698mg Teff
Valine 0.686mg Teff
Histidine 0.301mg Teff
Fructose 0.47g Teff
Omega-3 - ALA 0.135g Teff

Which food is preferable for your diet?

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

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
31%
Teff
Minerals Daily Need Coverage Score
43%
Amaranth grain
229%
Teff

Comparison summary

Which food is lower in glycemic index?
Teff
Teff is lower in glycemic index (difference - 97)
Which food is cheaper?
Teff
Teff is cheaper (difference - $3)
Which food is richer in minerals?
Teff
Teff is relatively richer in minerals
Which food is richer in vitamins?
Teff
Teff is relatively richer in vitamins
Which food is lower in Sugar?
Amaranth grain
Amaranth grain is lower in Sugar (difference - 1.84g)
Which food contains less Sodium?
Amaranth grain
Amaranth grain contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Amaranth grain
Amaranth grain is lower in Saturated Fat (difference - 0.449g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol ( mg)

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/169747/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.