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Arugula vs. Teff — In-Depth Nutrition Comparison

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Important differences between Arugula and Teff

  • Arugula has more Folate, Vitamin A RAE, Calcium, and Potassium, however, Teff has more Manganese, Copper, Vitamin B1, Phosphorus, Iron, and Zinc.
  • Teff's daily need coverage for Manganese is 110% more.

The food varieties used in the comparison are Arugula, raw and Teff, cooked.

Infographic

Arugula 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.
:
7
Teff
Contains more Calcium +226.5%
Contains more Potassium +244.9%
Contains more Iron +40.4%
Contains more Phosphorus +130.8%
Contains less Sodium -70.4%
Contains more Zinc +136.2%
Contains more Copper +197.4%
Contains more Manganese +791%
Equal in Magnesium - 50
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 55% 34% 23% 33% 4% 13% 26% 42% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 77% 36% 52% 10% 2% 31% 76% 374% 0%
Contains more Calcium +226.5%
Contains more Potassium +244.9%
Contains more Iron +40.4%
Contains more Phosphorus +130.8%
Contains less Sodium -70.4%
Contains more Zinc +136.2%
Contains more Copper +197.4%
Contains more Manganese +791%
Equal in Magnesium - 50

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.
:
3
Teff
Contains more Vitamin A +118550%
Contains more Vitamin B2 +160.6%
Contains more Folate +438.9%
Contains more Vitamin B1 +315.9%
Contains more Vitamin B3 +198%
Contains more Vitamin B6 +32.9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 143% 9% 0% 50% 11% 20% 6% 27% 17% 73% 0% 9% 272%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 0% 0% 0% 46% 8% 18% 0% 23% 14% 0% 0% 0%
Contains more Vitamin A +118550%
Contains more Vitamin B2 +160.6%
Contains more Folate +438.9%
Contains more Vitamin B1 +315.9%
Contains more Vitamin B3 +198%
Contains more Vitamin B6 +32.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
2
Teff
Contains more Water +22.4%
Contains more Other +102.9%
Contains more Protein +50%
Contains more Carbs +444.1%
Equal in Fats - 0.65
3% 4% 92%
Protein: 2.58 g
Fats: 0.66 g
Carbs: 3.65 g
Water: 91.71 g
Other: 1.4 g
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 Water +22.4%
Contains more Other +102.9%
Contains more Protein +50%
Contains more Carbs +444.1%
Equal in Fats - 0.65

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Arugula Teff Opinion
Net carbs 2.05g 17.06g Teff
Protein 2.58g 3.87g Teff
Fats 0.66g 0.65g Arugula
Carbs 3.65g 19.86g Teff
Calories 25kcal 101kcal Teff
Sugar 2.05g Teff
Fiber 1.6g 2.8g Teff
Calcium 160mg 49mg Arugula
Iron 1.46mg 2.05mg Teff
Magnesium 47mg 50mg Teff
Phosphorus 52mg 120mg Teff
Potassium 369mg 107mg Arugula
Sodium 27mg 8mg Teff
Zinc 0.47mg 1.11mg Teff
Copper 0.076mg 0.226mg Teff
Manganese 0.321mg 2.86mg Teff
Selenium 0.3µg Arugula
Vitamin A 2373IU 2IU Arugula
Vitamin A RAE 119µg 0µg Arugula
Vitamin E 0.43mg Arugula
Vitamin C 15mg Arugula
Vitamin B1 0.044mg 0.183mg Teff
Vitamin B2 0.086mg 0.033mg Arugula
Vitamin B3 0.305mg 0.909mg Teff
Vitamin B5 0.437mg Arugula
Vitamin B6 0.073mg 0.097mg Teff
Folate 97µg 18µg Arugula
Choline 15.3mg Arugula
Vitamin K 108.6µg Arugula
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
Saturated Fat 0.086g Teff
Monounsaturated Fat 0.049g Arugula
Polyunsaturated fat 0.319g Arugula

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Arugula 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
49%
Arugula
8%
Teff
Minerals Daily Need Coverage Score
28%
Arugula
67%
Teff

Comparison summary

Which food is lower in Sugar?
Teff
Teff is lower in Sugar (difference - 2.05g)
Which food contains less Sodium?
Teff
Teff contains less Sodium (difference - 19mg)
Which food is lower in Saturated Fat?
Teff
Teff is lower in Saturated Fat (difference - 0.086g)
Which food is cheaper?
Teff
Teff is cheaper (difference - $0.4)
Which food is lower in glycemic index?
Arugula
Arugula is lower in glycemic index (difference - 25)
Which food is richer in vitamins?
Arugula
Arugula is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Arugula - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169387/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.