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  6. Chia seeds vs. Teff

Chia seeds vs. Teff — In-Depth Nutrition Comparison

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How are chia seeds and teff different?

  • Chia seeds have more fiber, phosphorus, copper, iron, magnesium, calcium, vitamin B3, vitamin B1, zinc, and vitamin B2 than teff.
  • Daily need coverage for fiber for chia seeds is 126% higher.
  • Chia seeds contain 13 times more calcium than teff. While chia seeds contain 631mg of calcium, teff contains only 49mg.
  • Chia seeds have a lower glycemic index (15) than teff (57).

Seeds, chia seeds, dried and Teff, cooked are the varieties used in this article.

Infographic

Chia seeds 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 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
Teff
Teff
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 15% 9.4% 77% 75% 30% 51% 1% 373% 0%
Contains more MagnesiumMagnesium +570%
Contains more CalciumCalcium +1187.8%
Contains more PotassiumPotassium +280.4%
Contains more IronIron +276.6%
Contains more CopperCopper +308.8%
Contains more ZincZinc +312.6%
Contains more PhosphorusPhosphorus +616.7%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -50%
~equal in Manganese ~2.86mg

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 5.3% 0% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
Teff
Teff
1
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% 0% 0% 46% 7.6% 17% 0% 22% 0% 0% 14% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +238.8%
Contains more Vitamin B2Vitamin B2 +415.2%
Contains more Vitamin B3Vitamin B3 +871.4%
Contains more FolateFolate +172.2%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Chia seeds Teff DV% diff.
Polyunsaturated fat 23.665g 158%
Fiber 34.4g 2.8g 126%
Phosphorus 860mg 120mg 106%
Selenium 55.2µg 100%
Copper 0.924mg 0.226mg 78%
Iron 7.72mg 2.05mg 71%
Magnesium 335mg 50mg 68%
Calcium 631mg 49mg 58%
Vitamin B3 8.83mg 0.909mg 50%
Fats 30.74g 0.65g 46%
Vitamin B1 0.62mg 0.183mg 36%
Zinc 4.58mg 1.11mg 32%
Protein 16.54g 3.87g 25%
Calories 486kcal 101kcal 19%
Saturated fat 3.33g 15%
Vitamin B2 0.17mg 0.033mg 11%
Potassium 407mg 107mg 9%
Folate 49µg 18µg 8%
Carbs 42.12g 19.86g 7%
Vitamin B6 0.097mg 7%
Manganese 2.723mg 2.86mg 6%
Monounsaturated fat 2.309g 6%
Vitamin E 0.5mg 3%
Vitamin C 1.6mg 2%
Net carbs 7.72g 17.06g N/A
Sodium 16mg 8mg 0%
Trans fat 0.14g N/A
Tryptophan 0.436mg 0.041mg 0%
Threonine 0.709mg 0.149mg 0%
Isoleucine 0.801mg 0.146mg 0%
Leucine 1.371mg 0.311mg 0%
Lysine 0.97mg 0.109mg 0%
Methionine 0.588mg 0.125mg 0%
Phenylalanine 1.016mg 0.203mg 0%
Valine 0.95mg 0.2mg 0%
Histidine 0.531mg 0.088mg 0%
Omega-3 - ALA 17.83g N/A
Omega-6 - Linoleic acid 5.835g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Teff
Teff
1
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 ProteinProtein +327.4%
Contains more FatsFats +4629.2%
Contains more CarbsCarbs +112.1%
Contains more OtherOther +595.7%
Contains more WaterWater +1191.9%

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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. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.