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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.

Infographic

Quinoa 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.
Quinoa
5
:
5
Teff
Contains more Magnesium +28%
Contains more Phosphorus +26.7%
Contains more Potassium +60.7%
Contains less Sodium -12.5%
Contains more Calcium +188.2%
Contains more Iron +37.6%
Contains more Copper +17.7%
Contains more Manganese +353.2%
Equal in Zinc - 1.11
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 56% 46% 66% 16% 1% 30% 64% 83% 16%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 77% 36% 52% 10% 2% 31% 76% 374% 0%
Contains more Magnesium +28%
Contains more Phosphorus +26.7%
Contains more Potassium +60.7%
Contains less Sodium -12.5%
Contains more Calcium +188.2%
Contains more Iron +37.6%
Contains more Copper +17.7%
Contains more Manganese +353.2%
Equal in Zinc - 1.11

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.
Quinoa
9
:
2
Teff
Contains more Vitamin A +150%
Contains more Vitamin B2 +233.3%
Contains more Vitamin B6 +26.8%
Contains more Folate +133.3%
Contains more Vitamin B1 +71%
Contains more Vitamin B3 +120.6%
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% 13% 0% 0% 27% 26% 8% 0% 29% 32% 0% 13% 0%
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 +150%
Contains more Vitamin B2 +233.3%
Contains more Vitamin B6 +26.8%
Contains more Folate +133.3%
Contains more Vitamin B1 +71%
Contains more Vitamin B3 +120.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Quinoa
4
:
1
Teff
Contains more Protein +13.7%
Contains more Fats +195.4%
Contains more Other +11.6%
Equal in Carbs - 19.86
Equal in Water - 74.93
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 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 Protein +13.7%
Contains more Fats +195.4%
Contains more Other +11.6%
Equal in Carbs - 19.86
Equal in Water - 74.93

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Quinoa Teff Opinion
Net carbs 18.5g 17.06g Quinoa
Protein 4.4g 3.87g Quinoa
Fats 1.92g 0.65g Quinoa
Carbs 21.3g 19.86g Quinoa
Calories 120kcal 101kcal Quinoa
Starch 17.63g Quinoa
Sugar 0.87g Teff
Fiber 2.8g 2.8g
Calcium 17mg 49mg Teff
Iron 1.49mg 2.05mg Teff
Magnesium 64mg 50mg Quinoa
Phosphorus 152mg 120mg Quinoa
Potassium 172mg 107mg Quinoa
Sodium 7mg 8mg Quinoa
Zinc 1.09mg 1.11mg Teff
Copper 0.192mg 0.226mg Teff
Manganese 0.631mg 2.86mg Teff
Selenium 2.8µg Quinoa
Vitamin A 5IU 2IU Quinoa
Vitamin E 0.63mg Quinoa
Vitamin B1 0.107mg 0.183mg Teff
Vitamin B2 0.11mg 0.033mg Quinoa
Vitamin B3 0.412mg 0.909mg Teff
Vitamin B6 0.123mg 0.097mg Quinoa
Folate 42µg 18µg Quinoa
Choline 23mg Quinoa
Tryptophan 0.052mg 0.041mg Quinoa
Threonine 0.131mg 0.149mg Teff
Isoleucine 0.157mg 0.146mg Quinoa
Leucine 0.261mg 0.311mg Teff
Lysine 0.239mg 0.109mg Quinoa
Methionine 0.096mg 0.125mg Teff
Phenylalanine 0.185mg 0.203mg Teff
Valine 0.185mg 0.2mg Teff
Histidine 0.127mg 0.088mg Quinoa
Saturated Fat 0.231g Teff
Omega-3 - DHA 0.015g Quinoa
Monounsaturated Fat 0.528g Quinoa
Polyunsaturated fat 1.078g Quinoa

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Quinoa 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
11%
Quinoa
8%
Teff
Minerals Daily Need Coverage Score
38%
Quinoa
67%
Teff

Comparison summary

Which food is lower in Sugar?
Teff
Teff is lower in Sugar (difference - 0.87g)
Which food is lower in Saturated Fat?
Teff
Teff is lower in Saturated Fat (difference - 0.231g)
Which food contains less Sodium?
Quinoa
Quinoa contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Quinoa
Quinoa is lower in glycemic index (difference - 4)
Which food is richer in vitamins?
Quinoa
Quinoa is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.