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Rice vs Teff - In-Depth Nutrition Comparison

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What are the differences between Rice and Teff?

  • Teff is richer than Rice in Manganese, Copper, Iron, Phosphorus, Magnesium, Fiber, Vitamin B6, Zinc, Vitamin B2, and Vitamin B1.
  • Teff's daily need coverage for Manganese is 381% more.

We used Rice, white, long-grain, regular, enriched, cooked and Teff, uncooked types in this article.

Infographic

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Rice
1
:
7
Teff
Contains less Sodium -91.7%
Contains more Calcium +1700%
Contains more Iron +535.8%
Contains more Magnesium +1433.3%
Contains more Phosphorus +897.7%
Contains more Potassium +1120%
Contains more Zinc +640.8%
Contains more Copper +1073.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 45% 9% 19% 4% 1% 14% 24%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 54% 287% 132% 184% 38% 2% 99% 270%
Contains less Sodium -91.7%
Contains more Calcium +1700%
Contains more Iron +535.8%
Contains more Magnesium +1433.3%
Contains more Phosphorus +897.7%
Contains more Potassium +1120%
Contains more Zinc +640.8%
Contains more Copper +1073.9%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Rice
4
:
8
Teff
Contains more Vitamin A +∞%
Contains more Vitamin E +100%
Contains more Vitamin B1 +139.3%
Contains more Vitamin B2 +1976.9%
Contains more Vitamin B3 +127.8%
Contains more Vitamin B5 +141.5%
Contains more Vitamin B6 +418.3%
Contains more Vitamin K +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 41% 3% 28% 24% 22% 44% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 0% 98% 63% 64% 57% 112% 0% 0% 5%
Contains more Vitamin A +∞%
Contains more Vitamin E +100%
Contains more Vitamin B1 +139.3%
Contains more Vitamin B2 +1976.9%
Contains more Vitamin B3 +127.8%
Contains more Vitamin B5 +141.5%
Contains more Vitamin B6 +418.3%
Contains more Vitamin K +∞%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Rice Teff
Lower in Cholesterol ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok

All nutrients comparison - raw data values

Nutrient Rice Teff Opinion
Net carbs 27.77g 65.13g Teff
Protein 2.69g 13.3g Teff
Fats 0.28g 2.38g Teff
Carbs 28.17g 73.13g Teff
Calories 130kcal 367kcal Teff
Starch g 36.56g Teff
Fructose g 0.47g Teff
Sugar 0.05g 1.84g Rice
Fiber 0.4g 8g Teff
Calcium 10mg 180mg Teff
Iron 1.2mg 7.63mg Teff
Magnesium 12mg 184mg Teff
Phosphorus 43mg 429mg Teff
Potassium 35mg 427mg Teff
Sodium 1mg 12mg Rice
Zinc 0.49mg 3.63mg Teff
Copper 0.069mg 0.81mg Teff
Vitamin A 0IU 9IU Teff
Vitamin E 0.04mg 0.08mg Teff
Vitamin D 0IU IU Rice
Vitamin D 0µg µg Rice
Vitamin C 0mg mg Rice
Vitamin B1 0.163mg 0.39mg Teff
Vitamin B2 0.013mg 0.27mg Teff
Vitamin B3 1.476mg 3.363mg Teff
Vitamin B5 0.39mg 0.942mg Teff
Vitamin B6 0.093mg 0.482mg Teff
Folate 58µg µg Rice
Vitamin B12 0µg µg Rice
Vitamin K 0µg 1.9µg Teff
Tryptophan 0.031mg 0.139mg Teff
Threonine 0.096mg 0.51mg Teff
Isoleucine 0.116mg 0.501mg Teff
Leucine 0.222mg 1.068mg Teff
Lysine 0.097mg 0.376mg Teff
Methionine 0.063mg 0.428mg Teff
Phenylalanine 0.144mg 0.698mg Teff
Valine 0.164mg 0.686mg Teff
Histidine 0.063mg 0.301mg Teff
Cholesterol 0mg mg Teff
Trans Fat g g
Saturated Fat 0.077g 0.449g Rice
Monounsaturated Fat 0.088g 0.589g Teff
Polyunsaturated fat 0.076g 1.071g Teff

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rice Teff
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
13
Rice
33
Teff
Mineral Summary Score
14
Rice
133
Teff

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
16%
Rice
80%
Teff
Carbohydrates
28%
Rice
73%
Teff
Fats
1%
Rice
11%
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 - 3)
Which food is cheaper?
Teff
Teff is cheaper (difference - $1)
Which food is richer in minerals?
Teff
Teff is relatively richer in minerals
Which food is richer in vitamins?
Teff
Teff is relatively richer in vitamins
Which food is lower in Sugar?
Rice
Rice is lower in Sugar (difference - 1.79g)
Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Rice
Rice is lower in Saturated Fat (difference - 0.372g)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.