Pilaf vs. Teff — In-Depth Nutrition Comparison
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The main differences between pilaf and teff
- Pilaf has more selenium and vitamin B1; however, teff has more manganese, copper, iron, phosphorus, magnesium, fiber, and zinc.
- Daily need coverage for manganese for teff is 363% higher.
- Teff has 109 times less sodium than pilaf. Pilaf has 1303mg of sodium, while teff has 12mg.
Food types used in this article are Rice and vermicelli mix, rice pilaf flavor, unprepared and Teff, uncooked.
Infographic
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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 SeleniumSelenium | +636.4% |
| Contains more MagnesiumMagnesium | +475% |
| Contains more CalciumCalcium | +116.9% |
| Contains more PotassiumPotassium | +127.1% |
| Contains more IronIron | +212.7% |
| Contains more CopperCopper | +388% |
| Contains more ZincZinc | +259.4% |
| Contains more PhosphorusPhosphorus | +178.6% |
| Contains less SodiumSodium | -99.1% |
| Contains more ManganeseManganese | +947.6% |
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 B1Vitamin B1 | +54.6% |
| Contains more Vitamin B3Vitamin B3 | +82.2% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +33.6% |
| Contains more Vitamin EVitamin E | +100% |
| Contains more Vitamin B2Vitamin B2 | +210.3% |
| Contains more Vitamin B5Vitamin B5 | +31.7% |
| Contains more Vitamin B6Vitamin B6 | +20.5% |
| Contains more Vitamin KVitamin K | +280% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more OtherOther | +62.9% |
| Contains more ProteinProtein | +27.6% |
| Contains more FatsFats | +73.7% |
~equal in
Carbs
~73.13g
~equal in
Water
~8.82g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -31.6% |
| Contains more Mono. FatMonounsaturated fat | +57.9% |
| Contains more Poly. FatPolyunsaturated fat | +184.1% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +94.8% |
| Contains more MaltoseMaltose | +11200% |
| Contains more SucroseSucrose | +106.7% |
| Contains more GlucoseGlucose | +630% |
| Contains more FructoseFructose | +∞% |
~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.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 0.882mg | 9.24mg | 363% |
| Copper | 0.166mg | 0.81mg | 72% |
| Iron | 2.44mg | 7.63mg | 65% |
| Sodium | 1303mg | 12mg | 56% |
| Folate | 212µg | 53% | |
| Selenium | 32.4µg | 4.4µg | 51% |
| Phosphorus | 154mg | 429mg | 39% |
| Magnesium | 32mg | 184mg | 36% |
| Fiber | 1.2g | 8g | 27% |
| Zinc | 1.01mg | 3.63mg | 24% |
| Vitamin B1 | 0.603mg | 0.39mg | 18% |
| Vitamin B3 | 6.127mg | 3.363mg | 17% |
| Vitamin B2 | 0.087mg | 0.27mg | 14% |
| Starch | 71.23g | 36.56g | 14% |
| Calcium | 83mg | 180mg | 10% |
| Potassium | 188mg | 427mg | 7% |
| Vitamin B6 | 0.4mg | 0.482mg | 6% |
| Protein | 10.42g | 13.3g | 6% |
| Vitamin C | 4.1mg | 5% | |
| Polyunsaturated fat | 0.377g | 1.071g | 5% |
| Vitamin B5 | 0.715mg | 0.942mg | 5% |
| Fats | 1.37g | 2.38g | 2% |
| Vitamin B12 | 0.02µg | 1% | |
| Monounsaturated fat | 0.373g | 0.589g | 1% |
| Choline | 17.5mg | 13.1mg | 1% |
| Saturated fat | 0.307g | 0.449g | 1% |
| Fructose | 0g | 0.47g | 1% |
| Carbs | 76.31g | 73.13g | 1% |
| Vitamin K | 0.5µg | 1.9µg | 1% |
| Calories | 359kcal | 367kcal | 0% |
| Net carbs | 75.11g | 65.13g | N/A |
| Cholesterol | 1mg | 0% | |
| Sugar | 1.53g | 1.84g | N/A |
| Vitamin E | 0.04mg | 0.08mg | 0% |
| Vitamin A | 4µg | 0µg | 0% |
| Tryptophan | 0.086mg | 0.139mg | 0% |
| Threonine | 0.221mg | 0.51mg | 0% |
| Isoleucine | 0.279mg | 0.501mg | 0% |
| Leucine | 0.523mg | 1.068mg | 0% |
| Lysine | 0.189mg | 0.376mg | 0% |
| Methionine | 0.145mg | 0.428mg | 0% |
| Phenylalanine | 0.32mg | 0.698mg | 0% |
| Valine | 0.374mg | 0.686mg | 0% |
| Histidine | 0.15mg | 0.301mg | 0% |
| Omega-3 - ALA | 0.135g | N/A |
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%
31%
Minerals Daily Need Coverage Score
77%
229%
Comparison summary
Which food is lower in Cholesterol?
Teff is lower in Cholesterol (difference - 1mg)
Which food contains less Sodium?
Teff contains less Sodium (difference - 1291mg)
Which food is lower in glycemic index?
Teff is lower in glycemic index (difference - 60)
Which food is richer in minerals?
Teff is relatively richer in minerals
Which food is lower in Sugar?
Pilaf is lower in Sugar (difference - 0.31g)
Which food is lower in Saturated fat?
Pilaf is lower in Saturated fat (difference - 0.142g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
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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.