Pilaf vs. Teff — In-Depth Nutrition Comparison
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A recap on differences between pilaf and teff
- Pilaf has more folate, vitamin B1, vitamin B3, and vitamin B6; however, teff is higher in manganese, copper, and fiber.
- Teff covers your daily manganese needs 86% more than pilaf.
- Teff contains 163 times less sodium than pilaf. Pilaf contains 1303mg of sodium, while teff contains 8mg.
Food varieties used in this article are Rice and vermicelli mix, rice pilaf flavor, unprepared and Teff, cooked.
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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 more CalciumCalcium | +69.4% |
| Contains more PotassiumPotassium | +75.7% |
| Contains more IronIron | +19% |
| Contains more PhosphorusPhosphorus | +28.3% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +56.3% |
| Contains more CopperCopper | +36.1% |
| Contains less SodiumSodium | -99.4% |
| Contains more ManganeseManganese | +224.3% |
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 CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +229.5% |
| Contains more Vitamin B2Vitamin B2 | +163.6% |
| Contains more Vitamin B3Vitamin B3 | +574% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +312.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +1077.8% |
| Contains more CholineCholine | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +169.3% |
| Contains more FatsFats | +110.8% |
| Contains more CarbsCarbs | +284.2% |
| Contains more OtherOther | +459.4% |
| Contains more WaterWater | +832% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Manganese | 0.882mg | 2.86mg | 86% |
| Selenium | 32.4µg | 59% | |
| Sodium | 1303mg | 8mg | 56% |
| Folate | 212µg | 18µg | 49% |
| Vitamin B1 | 0.603mg | 0.183mg | 35% |
| Vitamin B3 | 6.127mg | 0.909mg | 33% |
| Starch | 71.23g | 29% | |
| Vitamin B6 | 0.4mg | 0.097mg | 23% |
| Carbs | 76.31g | 19.86g | 19% |
| Vitamin B5 | 0.715mg | 14% | |
| Protein | 10.42g | 3.87g | 13% |
| Calories | 359kcal | 101kcal | 13% |
| Copper | 0.166mg | 0.226mg | 7% |
| Fiber | 1.2g | 2.8g | 6% |
| Vitamin C | 4.1mg | 5% | |
| Phosphorus | 154mg | 120mg | 5% |
| Iron | 2.44mg | 2.05mg | 5% |
| Magnesium | 32mg | 50mg | 4% |
| Vitamin B2 | 0.087mg | 0.033mg | 4% |
| Polyunsaturated fat | 0.377g | 3% | |
| Choline | 17.5mg | 3% | |
| Calcium | 83mg | 49mg | 3% |
| Potassium | 188mg | 107mg | 2% |
| Monounsaturated fat | 0.373g | 1% | |
| Saturated fat | 0.307g | 1% | |
| Fats | 1.37g | 0.65g | 1% |
| Vitamin B12 | 0.02µg | 0µg | 1% |
| Zinc | 1.01mg | 1.11mg | 1% |
| Net carbs | 75.11g | 17.06g | N/A |
| Cholesterol | 1mg | 0mg | 0% |
| Sugar | 1.53g | N/A | |
| Vitamin E | 0.04mg | 0% | |
| Vitamin A | 4µg | 0µg | 0% |
| Vitamin K | 0.5µg | 0% | |
| Tryptophan | 0.086mg | 0.041mg | 0% |
| Threonine | 0.221mg | 0.149mg | 0% |
| Isoleucine | 0.279mg | 0.146mg | 0% |
| Leucine | 0.523mg | 0.311mg | 0% |
| Lysine | 0.189mg | 0.109mg | 0% |
| Methionine | 0.145mg | 0.125mg | 0% |
| Phenylalanine | 0.32mg | 0.203mg | 0% |
| Valine | 0.374mg | 0.2mg | 0% |
| Histidine | 0.15mg | 0.088mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
47%
8%
Minerals Daily Need Coverage Score
77%
67%
Comparison summary
Which food is lower in Cholesterol?
Teff is lower in Cholesterol (difference - 1mg)
Which food is lower in Sugar?
Teff is lower in Sugar (difference - 1.53g)
Which food contains less Sodium?
Teff contains less Sodium (difference - 1295mg)
Which food is lower in Saturated fat?
Teff is lower in Saturated fat (difference - 0.307g)
Which food is lower in glycemic index?
Teff is lower in glycemic index (difference - 3)
Which food is richer in vitamins?
Pilaf is relatively richer in vitamins
Which food is cheaper?
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The foods are relatively equal in price ($)
Which food is richer in minerals?
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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.