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  6. Brown rice vs. Teff

Brown rice vs. Teff — In-Depth Nutrition Comparison

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Significant differences between brown rice and teff

  • Brown rice has more vitamin B3; however, teff is richer in manganese, iron, and copper.
  • Teff covers your daily manganese needs 82% more than brown rice.
  • Teff has 3 times less vitamin B3 than brown rice. Brown rice has 2.561mg of vitamin B3, while teff has 0.909mg.

Specific food types used in this comparison are Rice, brown, long-grain, cooked and Teff, cooked.

Infographic

Brown 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 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Teff
Teff
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 15% 9.4% 77% 75% 30% 51% 1% 373% 0%
Contains less SodiumSodium -50%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +28.2%
Contains more CalciumCalcium +1533.3%
Contains more PotassiumPotassium +24.4%
Contains more IronIron +266.1%
Contains more CopperCopper +113.2%
Contains more ZincZinc +56.3%
Contains more PhosphorusPhosphorus +16.5%
Contains more ManganeseManganese +193.6%

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.
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% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Teff
Teff
1
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% 0% 46% 7.6% 17% 0% 22% 0% 0% 14% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +109.1%
Contains more Vitamin B3Vitamin B3 +181.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +26.8%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more FolateFolate +100%
~equal in Vitamin C ~mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~0.183mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Brown rice Teff DV% diff.
Manganese 0.974mg 2.86mg 82%
Iron 0.56mg 2.05mg 19%
Copper 0.106mg 0.226mg 13%
Selenium 5.8µg 11%
Vitamin B3 2.561mg 0.909mg 10%
Starch 24.79g 10%
Vitamin B5 0.38mg 8%
Fiber 1.6g 2.8g 5%
Calcium 3mg 49mg 5%
Zinc 0.71mg 1.11mg 4%
Vitamin B2 0.069mg 0.033mg 3%
Magnesium 39mg 50mg 3%
Choline 9.2mg 2%
Phosphorus 103mg 120mg 2%
Folate 9µg 18µg 2%
Vitamin B6 0.123mg 0.097mg 2%
Carbs 25.58g 19.86g 2%
Polyunsaturated fat 0.366g 2%
Protein 2.74g 3.87g 2%
Saturated fat 0.26g 1%
Monounsaturated fat 0.369g 1%
Calories 123kcal 101kcal 1%
Vitamin E 0.17mg 1%
Potassium 86mg 107mg 1%
Fats 0.97g 0.65g 0%
Net carbs 23.98g 17.06g N/A
Sugar 0.24g N/A
Sodium 4mg 8mg 0%
Vitamin B1 0.178mg 0.183mg 0%
Vitamin K 0.2µg 0%
Tryptophan 0.033mg 0.041mg 0%
Threonine 0.095mg 0.149mg 0%
Isoleucine 0.109mg 0.146mg 0%
Leucine 0.214mg 0.311mg 0%
Lysine 0.099mg 0.109mg 0%
Methionine 0.058mg 0.125mg 0%
Phenylalanine 0.133mg 0.203mg 0%
Valine 0.151mg 0.2mg 0%
Histidine 0.066mg 0.088mg 0%
Omega-3 - ALA 0.011g N/A
Omega-6 - Linoleic acid 0.355g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Teff
Teff
3
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 FatsFats +49.2%
Contains more CarbsCarbs +28.8%
Contains more ProteinProtein +41.2%
Contains more OtherOther +56.8%
~equal in Water ~74.93g

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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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.