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  6. Rutabagas vs. Teff

Rutabagas vs. Teff — In-Depth Nutrition Comparison

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What are the differences between rutabagas and teff?

  • Teff is richer than rutabagas in manganese, iron, copper, phosphorus, magnesium, zinc, vitamin B6, vitamin B1, fiber, and vitamin B2.
  • Teff's daily need coverage for manganese is 396% more.

We used Rutabagas, raw and Teff, uncooked types in this article.

Infographic

Rutabagas 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 14% 13% 27% 17% 11% 6.5% 23% 1.6% 17% 3.8%
Teff
Teff
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 131% 54% 38% 286% 270% 99% 184% 1.6% 1205% 24%
Contains more MagnesiumMagnesium +820%
Contains more CalciumCalcium +318.6%
Contains more PotassiumPotassium +40%
Contains more IronIron +1634.1%
Contains more CopperCopper +2431.3%
Contains more ZincZinc +1412.5%
Contains more PhosphorusPhosphorus +709.4%
Contains more ManganeseManganese +6953.4%
Contains more SeleniumSelenium +528.6%
~equal in Sodium ~12mg

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 83% 0% 6% 0% 23% 9.2% 13% 9.6% 23% 0% 0.75% 16% 7.7%
Teff
Teff
6
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% 1.6% 0% 98% 62% 63% 57% 111% 0% 4.8% 0% 7.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +275%
Contains more FolateFolate +∞%
Contains more Vitamin B1Vitamin B1 +333.3%
Contains more Vitamin B2Vitamin B2 +575%
Contains more Vitamin B3Vitamin B3 +380.4%
Contains more Vitamin B5Vitamin B5 +488.8%
Contains more Vitamin B6Vitamin B6 +382%
Contains more Vitamin KVitamin K +533.3%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg
~equal in Choline ~13.1mg

All nutrients comparison - raw data values

Nutrient Rutabagas Teff DV% diff.
Manganese 0.131mg 9.24mg 396%
Iron 0.44mg 7.63mg 90%
Copper 0.032mg 0.81mg 86%
Phosphorus 53mg 429mg 54%
Magnesium 20mg 184mg 39%
Zinc 0.24mg 3.63mg 31%
Vitamin B6 0.1mg 0.482mg 29%
Vitamin C 25mg 28%
Vitamin B1 0.09mg 0.39mg 25%
Protein 1.08g 13.3g 24%
Fiber 2.3g 8g 23%
Carbs 8.62g 73.13g 22%
Vitamin B2 0.04mg 0.27mg 18%
Vitamin B3 0.7mg 3.363mg 17%
Calories 37kcal 367kcal 17%
Vitamin B5 0.16mg 0.942mg 16%
Starch 0.4g 36.56g 15%
Calcium 43mg 180mg 14%
Polyunsaturated fat 0.088g 1.071g 7%
Selenium 0.7µg 4.4µg 7%
Folate 21µg 5%
Potassium 305mg 427mg 4%
Fats 0.16g 2.38g 3%
Saturated fat 0.027g 0.449g 2%
Fructose 1.61g 0.47g 1%
Monounsaturated fat 0.025g 0.589g 1%
Vitamin E 0.3mg 0.08mg 1%
Vitamin K 0.3µg 1.9µg 1%
Net carbs 6.32g 65.13g N/A
Sugar 4.46g 1.84g N/A
Sodium 12mg 12mg 0%
Choline 14.1mg 13.1mg 0%
Tryptophan 0.139mg 0%
Threonine 0.51mg 0%
Isoleucine 0.501mg 0%
Leucine 1.068mg 0%
Lysine 0.376mg 0%
Methionine 0.428mg 0%
Phenylalanine 0.698mg 0%
Valine 0.686mg 0%
Histidine 0.301mg 0%
Omega-3 - ALA 0.135g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 89%
Protein: 1.08 g
Fats: 0.16 g
Carbs: 8.62 g
Water: 89.43 g
Other: 0.71 g
Teff
Teff
4
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 WaterWater +913.9%
Contains more ProteinProtein +1131.5%
Contains more FatsFats +1387.5%
Contains more CarbsCarbs +748.4%
Contains more OtherOther +233.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 18% 63%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.025 g
Polyunsaturated fat: Poly. Fat 0.088 g
Teff
Teff
2
21% 28% 51%
Saturated fat: Sat. Fat 0.449 g
Monounsaturated fat: Mono. Fat 0.589 g
Polyunsaturated fat: Poly. Fat 1.071 g
Contains less Sat. FatSaturated fat -94%
Contains more Mono. FatMonounsaturated fat +2256%
Contains more Poly. FatPolyunsaturated fat +1117%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
8% 11% 47% 33%
Starch: 0.4 g
Sucrose: 0.53 g
Glucose: 2.3 g
Fructose: 1.61 g
Lactose: 0 g
Maltose: 0.02 g
Galactose: 0 g
Teff
Teff
2
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 GlucoseGlucose +215.1%
Contains more FructoseFructose +242.6%
Contains more MaltoseMaltose +100%
Contains more StarchStarch +9040%
Contains more SucroseSucrose +17%
~equal in Lactose ~0g
~equal in Galactose ~0g

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. Rutabagas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168454/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.