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  6. Glutinous rice vs. Teff

Glutinous rice vs. Teff — In-Depth Nutrition Comparison

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What are the differences between glutinous rice and teff?

  • Teff is richer than glutinous rice in manganese, iron, copper, phosphorus, magnesium, vitamin B6, vitamin B1, zinc, fiber, and vitamin B2.
  • Teff's daily need coverage for manganese is 390% more.

We used Rice, white, glutinous, unenriched, cooked and Teff, uncooked types in this article.

Infographic

Glutinous rice 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 3.6% 0.6% 0.88% 5.3% 16% 11% 3.4% 0.65% 34% 31%
Teff
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 -58.3%
Contains more SeleniumSelenium +27.3%
Contains more MagnesiumMagnesium +3580%
Contains more CalciumCalcium +8900%
Contains more PotassiumPotassium +4170%
Contains more IronIron +5350%
Contains more CopperCopper +1553.1%
Contains more ZincZinc +785.4%
Contains more PhosphorusPhosphorus +5262.5%
Contains more ManganeseManganese +3426.7%

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% 0.8% 0% 5% 3% 5.4% 13% 6% 0% 0% 0.75% 1.1%
Teff
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% 1.6% 0% 98% 62% 63% 57% 111% 0% 4.8% 0% 7.1%
Contains more FolateFolate +∞%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin B1Vitamin B1 +1850%
Contains more Vitamin B2Vitamin B2 +1976.9%
Contains more Vitamin B3Vitamin B3 +1059.7%
Contains more Vitamin B5Vitamin B5 +338.1%
Contains more Vitamin B6Vitamin B6 +1753.8%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +523.8%
~equal in Vitamin C ~mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Glutinous rice Teff DV% diff.
Manganese 0.262mg 9.24mg 390%
Iron 0.14mg 7.63mg 94%
Copper 0.049mg 0.81mg 85%
Phosphorus 8mg 429mg 60%
Magnesium 5mg 184mg 43%
Vitamin B6 0.026mg 0.482mg 35%
Vitamin B1 0.02mg 0.39mg 31%
Zinc 0.41mg 3.63mg 29%
Fiber 1g 8g 28%
Protein 2.02g 13.3g 23%
Vitamin B2 0.013mg 0.27mg 20%
Vitamin B3 0.29mg 3.363mg 19%
Calcium 2mg 180mg 18%
Carbs 21.09g 73.13g 17%
Vitamin B5 0.215mg 0.942mg 15%
Starch 36.56g 15%
Calories 97kcal 367kcal 14%
Potassium 10mg 427mg 12%
Polyunsaturated fat 0.069g 1.071g 7%
Fats 0.19g 2.38g 3%
Selenium 5.6µg 4.4µg 2%
Vitamin K 0µg 1.9µg 2%
Choline 2.1mg 13.1mg 2%
Saturated fat 0.039g 0.449g 2%
Fructose 0.47g 1%
Monounsaturated fat 0.07g 0.589g 1%
Net carbs 20.09g 65.13g N/A
Sugar 0.05g 1.84g N/A
Sodium 5mg 12mg 0%
Vitamin E 0.04mg 0.08mg 0%
Folate 1µg 0%
Tryptophan 0.023mg 0.139mg 0%
Threonine 0.072mg 0.51mg 0%
Isoleucine 0.087mg 0.501mg 0%
Leucine 0.167mg 1.068mg 0%
Lysine 0.073mg 0.376mg 0%
Methionine 0.047mg 0.428mg 0%
Phenylalanine 0.108mg 0.698mg 0%
Valine 0.123mg 0.686mg 0%
Histidine 0.047mg 0.301mg 0%
Omega-3 - ALA 0.135g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 21% 77%
Protein: 2.02 g
Fats: 0.19 g
Carbs: 21.09 g
Water: 76.63 g
Other: 0.07 g
Teff
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 +768.8%
Contains more ProteinProtein +558.4%
Contains more FatsFats +1152.6%
Contains more CarbsCarbs +246.8%
Contains more OtherOther +3285.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 39% 39%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.07 g
Polyunsaturated fat: Poly. Fat 0.069 g
Teff
Teff
2
21% 28% 51%
Saturated fat: Sat. Fat 0.449 g
Monounsaturated fat: Mono. Fat 0.589 g
Polyunsaturated fat: Poly. Fat 1.071 g
Contains less Sat. FatSaturated fat -91.3%
Contains more Mono. FatMonounsaturated fat +741.4%
Contains more Poly. FatPolyunsaturated fat +1452.2%

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. Glutinous rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169711/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.