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
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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 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.74 g
Fats:
0.97 g
Carbs:
25.58 g
Water:
70.27 g
Other:
0.44 g
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
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 Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sodium |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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 |
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
13%
8%
Minerals Daily Need Coverage Score
32%
67%
Comparison summary
Which food is lower in Sugar?
Teff is lower in Sugar (difference - 0.24g)
Which food is lower in Saturated fat?
Teff is lower in Saturated fat (difference - 0.26g)
Which food is lower in glycemic index?
Teff is lower in glycemic index (difference - 9)
Which food is cheaper?
Teff is cheaper (difference - $2)
Which food is richer in minerals?
Teff is relatively richer in minerals
Which food contains less Sodium?
Brown rice contains less Sodium (difference - 4mg)
Which food is richer in vitamins?
Brown rice is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)