Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Brown rice
  5. Compare
  6. Brown rice vs. Teff

Brown rice vs. Teff — In-Depth Nutrition Comparison

Compare

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.
Brown rice
Brown rice
2
:
8
Teff
Teff
Contains less Sodium -50%
Contains more Calcium +1533.3%
Contains more Iron +266.1%
Contains more Magnesium +28.2%
Contains more Phosphorus +16.5%
Contains more Potassium +24.4%
Contains more Zinc +56.3%
Contains more Copper +113.2%
Contains more Manganese +193.6%
Brown rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 28% 45% 8% 1% 20% 36% 128% 32%
Teff
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 77% 36% 52% 10% 2% 31% 76% 374% 0%
Contains less Sodium -50%
Contains more Calcium +1533.3%
Contains more Iron +266.1%
Contains more Magnesium +28.2%
Contains more Phosphorus +16.5%
Contains more Potassium +24.4%
Contains more Zinc +56.3%
Contains more Copper +113.2%
Contains more Manganese +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.
Brown rice
Brown rice
8
:
3
Teff
Teff
Contains more Vitamin B2 +109.1%
Contains more Vitamin B3 +181.7%
Contains more Vitamin B6 +26.8%
Contains more Vitamin A +∞%
Contains more Folate +100%
Equal in Vitamin B1 - 0.183
Brown rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 45% 16% 49% 23% 29% 7% 0% 1%
Teff
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 0% 46% 8% 18% 0% 23% 14% 0% 0%
Contains more Vitamin B2 +109.1%
Contains more Vitamin B3 +181.7%
Contains more Vitamin B6 +26.8%
Contains more Vitamin A +∞%
Contains more Folate +100%
Equal in Vitamin B1 - 0.183

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Brown rice
Brown rice
2
:
3
Teff
Teff
Contains more Fats +49.2%
Contains more Carbs +28.8%
Contains more Protein +41.2%
Contains more Other +56.8%
Equal in Water - 74.93
Brown rice
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Teff
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 Fats +49.2%
Contains more Carbs +28.8%
Contains more Protein +41.2%
Contains more Other +56.8%
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.
Brown rice Teff
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brown rice Teff
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Brown rice
Brown rice vs Rice
Rice
Brown rice
Brown rice vs Wheat
Wheat
Brown rice
Brown rice vs Arborio rice
Arborio rice
Teff
Teff vs Spaghetti
Spaghetti
Teff
Teff vs Rice
Rice
Teff
Teff vs Semolina
Semolina

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
14%
Brown rice
9%
Teff
Minerals Daily Need Coverage Score
32%
Brown rice
67%
Teff

Comparison summary

Which food is lower in Sugar?
Teff
Teff is lower in Sugar (difference - 0.24g)
Which food is lower in Saturated Fat?
Teff
Teff is lower in Saturated Fat (difference - 0.26g)
Which food is lower in glycemic index?
Teff
Teff is lower in glycemic index (difference - 9)
Which food is cheaper?
Teff
Teff is cheaper (difference - $2)
Which food is richer in minerals?
Teff
Teff is relatively richer in minerals
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 4mg)
Which food is richer in vitamins?
Brown rice
Brown rice is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.