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Brown rice vs. Teff — In-Depth Nutrition Comparison

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How are Brown rice and Teff different?

  • Teff has more Manganese, Iron, Copper, Phosphorus, Magnesium, Vitamin B6, Zinc, Fiber, Calcium, and Vitamin B1 than Brown rice.
  • Daily need coverage for Manganese from Teff is 359% higher.

Rice, brown, long-grain, cooked and Teff, uncooked are the varieties used in this article.

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.
Contains less Sodium -66.7%
Contains more Selenium +31.8%
Contains more Calcium +5900%
Contains more Iron +1262.5%
Contains more Magnesium +371.8%
Contains more Phosphorus +316.5%
Contains more Potassium +396.5%
Contains more Zinc +411.3%
Contains more Copper +664.2%
Contains more Manganese +848.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 28% 45% 8% 1% 20% 36% 128% 32%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 54% 287% 132% 184% 38% 2% 99% 270% 1206% 24%
Contains less Sodium -66.7%
Contains more Selenium +31.8%
Contains more Calcium +5900%
Contains more Iron +1262.5%
Contains more Magnesium +371.8%
Contains more Phosphorus +316.5%
Contains more Potassium +396.5%
Contains more Zinc +411.3%
Contains more Copper +664.2%
Contains more Manganese +848.7%

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.
:
8
Teff
Contains more Vitamin E +112.5%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +119.1%
Contains more Vitamin B2 +291.3%
Contains more Vitamin B3 +31.3%
Contains more Vitamin B5 +147.9%
Contains more Vitamin B6 +291.9%
Contains more Choline +42.4%
Contains more Vitamin K +850%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 4% 0% 0% 45% 16% 49% 23% 29% 7% 0% 6% 1%
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% 2% 0% 0% 98% 63% 64% 57% 112% 0% 0% 8% 5%
Contains more Vitamin E +112.5%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +119.1%
Contains more Vitamin B2 +291.3%
Contains more Vitamin B3 +31.3%
Contains more Vitamin B5 +147.9%
Contains more Vitamin B6 +291.9%
Contains more Choline +42.4%
Contains more Vitamin K +850%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +696.7%
Contains more Protein +385.4%
Contains more Fats +145.4%
Contains more Carbs +185.9%
Contains more Other +438.6%
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
13% 2% 73% 9% 2%
Protein: 13.3 g
Fats: 2.38 g
Carbs: 73.13 g
Water: 8.82 g
Other: 2.37 g
Contains more Water +696.7%
Contains more Protein +385.4%
Contains more Fats +145.4%
Contains more Carbs +185.9%
Contains more Other +438.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -42.1%
Contains more Monounsaturated Fat +59.6%
Contains more Polyunsaturated fat +192.6%
26% 37% 37%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.369 g
Polyunsaturated fat: 0.366 g
21% 28% 51%
Saturated Fat: 0.449 g
Monounsaturated Fat: 0.589 g
Polyunsaturated fat: 1.071 g
Contains less Saturated Fat -42.1%
Contains more Monounsaturated Fat +59.6%
Contains more Polyunsaturated fat +192.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Starch +47.5%
Contains more Sucrose +158.3%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
99%
Starch: 24.79 g
Sucrose: 0.24 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
95% 2%
Starch: 36.56 g
Sucrose: 0.62 g
Glucose: 0.73 g
Fructose: 0.47 g
Lactose: 0 g
Maltose: 0.01 g
Galactose: 0 g
Contains more Starch +47.5%
Contains more Sucrose +158.3%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%

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 Cholesterol ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Brown rice Teff Opinion
Net carbs 23.98g 65.13g Teff
Protein 2.74g 13.3g Teff
Fats 0.97g 2.38g Teff
Carbs 25.58g 73.13g Teff
Calories 123kcal 367kcal Teff
Starch 24.79g 36.56g Teff
Fructose 0g 0.47g Teff
Sugar 0.24g 1.84g Brown rice
Fiber 1.6g 8g Teff
Calcium 3mg 180mg Teff
Iron 0.56mg 7.63mg Teff
Magnesium 39mg 184mg Teff
Phosphorus 103mg 429mg Teff
Potassium 86mg 427mg Teff
Sodium 4mg 12mg Brown rice
Zinc 0.71mg 3.63mg Teff
Copper 0.106mg 0.81mg Teff
Manganese 0.974mg 9.24mg Teff
Selenium 5.8µg 4.4µg Brown rice
Vitamin A 0IU 9IU Teff
Vitamin E 0.17mg 0.08mg Brown rice
Vitamin B1 0.178mg 0.39mg Teff
Vitamin B2 0.069mg 0.27mg Teff
Vitamin B3 2.561mg 3.363mg Teff
Vitamin B5 0.38mg 0.942mg Teff
Vitamin B6 0.123mg 0.482mg Teff
Folate 9µg Brown rice
Choline 9.2mg 13.1mg Teff
Vitamin K 0.2µg 1.9µg Teff
Tryptophan 0.033mg 0.139mg Teff
Threonine 0.095mg 0.51mg Teff
Isoleucine 0.109mg 0.501mg Teff
Leucine 0.214mg 1.068mg Teff
Lysine 0.099mg 0.376mg Teff
Methionine 0.058mg 0.428mg Teff
Phenylalanine 0.133mg 0.698mg Teff
Valine 0.151mg 0.686mg Teff
Histidine 0.066mg 0.301mg Teff
Saturated Fat 0.26g 0.449g Brown rice
Monounsaturated Fat 0.369g 0.589g Teff
Polyunsaturated fat 0.366g 1.071g Teff
Omega-6 - Linoleic acid 0.355g Brown rice
Omega-3 - ALA 0.011g 0.135g Teff

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

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%
Brown rice
31%
Teff
Minerals Daily Need Coverage Score
32%
Brown rice
229%
Teff

Comparison summary

Which food is lower in Cholesterol?
Teff
Teff is lower in Cholesterol (difference - 0mg)
Which food is lower in glycemic index?
Teff
Teff is lower in glycemic index (difference - 66)
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 is lower in Sugar?
Brown rice
Brown rice is lower in Sugar (difference - 1.6g)
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Brown rice
Brown rice is lower in Saturated Fat (difference - 0.189g)
Which food is richer in vitamins?
?
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. 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/169747/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.