Quinoa vs. Teff — In-Depth Nutrition Comparison
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Significant differences between quinoa and teff
- Quinoa has more folate and vitamin B2; however, teff is richer in manganese, iron, and vitamin B1.
- Teff covers your daily manganese needs 97% more than quinoa.
- Teff has 3 times less vitamin B2 than quinoa. Quinoa has 0.11mg of vitamin B2, while teff has 0.033mg.
Specific food types used in this comparison are Quinoa, cooked 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 MagnesiumMagnesium | +28% |
| Contains more PotassiumPotassium | +60.7% |
| Contains more PhosphorusPhosphorus | +26.7% |
| Contains less SodiumSodium | -12.5% |
| Contains more SeleniumSelenium | +∞% |
| Contains more CalciumCalcium | +188.2% |
| Contains more IronIron | +37.6% |
| Contains more CopperCopper | +17.7% |
| Contains more ManganeseManganese | +353.2% |
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 EVitamin E | +∞% |
| Contains more Vitamin B2Vitamin B2 | +233.3% |
| Contains more Vitamin B6Vitamin B6 | +26.8% |
| Contains more FolateFolate | +133.3% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +71% |
| Contains more Vitamin B3Vitamin B3 | +120.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.631mg | 2.86mg | 97% |
| Polyunsaturated fat | 1.078g | 7% | |
| Starch | 17.63g | 7% | |
| Iron | 1.49mg | 2.05mg | 7% |
| Vitamin B1 | 0.107mg | 0.183mg | 6% |
| Vitamin B2 | 0.11mg | 0.033mg | 6% |
| Folate | 42µg | 18µg | 6% |
| Selenium | 2.8µg | 5% | |
| Phosphorus | 152mg | 120mg | 5% |
| Vitamin E | 0.63mg | 4% | |
| Choline | 23mg | 4% | |
| Copper | 0.192mg | 0.226mg | 4% |
| Calcium | 17mg | 49mg | 3% |
| Magnesium | 64mg | 50mg | 3% |
| Vitamin B3 | 0.412mg | 0.909mg | 3% |
| Potassium | 172mg | 107mg | 2% |
| Vitamin B6 | 0.123mg | 0.097mg | 2% |
| Fats | 1.92g | 0.65g | 2% |
| Saturated fat | 0.231g | 1% | |
| Monounsaturated fat | 0.528g | 1% | |
| Calories | 120kcal | 101kcal | 1% |
| Protein | 4.4g | 3.87g | 1% |
| Carbs | 21.3g | 19.86g | 0% |
| Net carbs | 18.5g | 17.06g | N/A |
| Sugar | 0.87g | N/A | |
| Fiber | 2.8g | 2.8g | 0% |
| Zinc | 1.09mg | 1.11mg | 0% |
| Sodium | 7mg | 8mg | 0% |
| Tryptophan | 0.052mg | 0.041mg | 0% |
| Threonine | 0.131mg | 0.149mg | 0% |
| Isoleucine | 0.157mg | 0.146mg | 0% |
| Leucine | 0.261mg | 0.311mg | 0% |
| Lysine | 0.239mg | 0.109mg | 0% |
| Methionine | 0.096mg | 0.125mg | 0% |
| Phenylalanine | 0.185mg | 0.203mg | 0% |
| Valine | 0.185mg | 0.2mg | 0% |
| Histidine | 0.127mg | 0.088mg | 0% |
| Omega-3 - DHA | 0.015g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +13.7% |
| Contains more FatsFats | +195.4% |
| Contains more OtherOther | +11.6% |
~equal in
Carbs
~19.86g
~equal in
Water
~74.93g
