Arborio rice vs. Teff — In-Depth Nutrition Comparison
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What are the main differences between arborio rice and teff?
- Arborio rice is richer in folate, yet teff is richer in manganese, copper, phosphorus, magnesium, iron, and zinc.
- Teff's daily need coverage for manganese is 109% higher.
- Arborio rice has 3 times more folate than teff. Arborio rice has 59µg of folate, while teff has 18µg.
- Teff has a lower glycemic index than arborio rice.
We used Rice, white, short-grain, enriched, cooked and Teff, cooked types in this comparison.
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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.
| Contains less SodiumSodium | -100% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +525% |
| Contains more CalciumCalcium | +4800% |
| Contains more PotassiumPotassium | +311.5% |
| Contains more IronIron | +40.4% |
| Contains more CopperCopper | +213.9% |
| Contains more ZincZinc | +177.5% |
| Contains more PhosphorusPhosphorus | +263.6% |
| Contains more ManganeseManganese | +701.1% |
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.
| Contains more Vitamin B3Vitamin B3 | +64.2% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more FolateFolate | +227.8% |
| Contains more Vitamin B1Vitamin B1 | +11.6% |
| Contains more Vitamin B2Vitamin B2 | +106.3% |
| Contains more Vitamin B6Vitamin B6 | +64.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.357mg | 2.86mg | 109% |
| Copper | 0.072mg | 0.226mg | 17% |
| Selenium | 7.5µg | 14% | |
| Phosphorus | 33mg | 120mg | 12% |
| Fiber | 2.8g | 11% | |
| Folate | 59µg | 18µg | 10% |
| Magnesium | 8mg | 50mg | 10% |
| Vitamin B5 | 0.397mg | 8% | |
| Iron | 1.46mg | 2.05mg | 7% |
| Zinc | 0.4mg | 1.11mg | 6% |
| Calcium | 1mg | 49mg | 5% |
| Vitamin B3 | 1.493mg | 0.909mg | 4% |
| Protein | 2.36g | 3.87g | 3% |
| Vitamin B6 | 0.059mg | 0.097mg | 3% |
| Carbs | 28.73g | 19.86g | 3% |
| Potassium | 26mg | 107mg | 2% |
| Vitamin B1 | 0.164mg | 0.183mg | 2% |
| Calories | 130kcal | 101kcal | 1% |
| Vitamin B2 | 0.016mg | 0.033mg | 1% |
| Fats | 0.19g | 0.65g | 1% |
| Net carbs | 28.73g | 17.06g | N/A |
| Sodium | 0mg | 8mg | 0% |
| Saturated fat | 0.051g | 0% | |
| Monounsaturated fat | 0.058g | 0% | |
| Polyunsaturated fat | 0.05g | 0% | |
| Tryptophan | 0.027mg | 0.041mg | 0% |
| Threonine | 0.084mg | 0.149mg | 0% |
| Isoleucine | 0.102mg | 0.146mg | 0% |
| Leucine | 0.195mg | 0.311mg | 0% |
| Lysine | 0.085mg | 0.109mg | 0% |
| Methionine | 0.056mg | 0.125mg | 0% |
| Phenylalanine | 0.126mg | 0.203mg | 0% |
| Valine | 0.144mg | 0.2mg | 0% |
| Histidine | 0.056mg | 0.088mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.36 g
Fats:
0.19 g
Carbs:
28.73 g
Water:
68.53 g
Other:
0.19 g
Protein:
3.87 g
Fats:
0.65 g
Carbs:
19.86 g
Water:
74.93 g
Other:
0.69 g
| Contains more CarbsCarbs | +44.7% |
| Contains more ProteinProtein | +64% |
| Contains more FatsFats | +242.1% |
| Contains more OtherOther | +263.2% |
~equal in
Water
~74.93g
