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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 has more Fiber, Phosphorus, Copper, Iron, Magnesium, Calcium, Vitamin B3, Vitamin B1, Zinc, and Vitamin B2 than Teff.
  • Daily need coverage for Fiber from Chia seeds is 126% higher.
  • Chia seeds contains 13 times more Calcium than Teff. While Chia seeds contains 631mg of Calcium, Teff contains only 49mg.

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% 3.2% 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% 0.12% 0% 0% 46% 7.6% 17% 0% 22% 0% 0% 14% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +2600%
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 D ~µg
~equal in Vitamin B5 ~mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chia seeds Teff
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Sugar Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Chia seeds Teff Opinion
Calories 486kcal 101kcal Chia seeds
Protein 16.54g 3.87g Chia seeds
Fats 30.74g 0.65g Chia seeds
Vitamin C 1.6mg Chia seeds
Net carbs 7.72g 17.06g Teff
Carbs 42.12g 19.86g Chia seeds
Magnesium 335mg 50mg Chia seeds
Calcium 631mg 49mg Chia seeds
Potassium 407mg 107mg Chia seeds
Iron 7.72mg 2.05mg Chia seeds
Fiber 34.4g 2.8g Chia seeds
Copper 0.924mg 0.226mg Chia seeds
Zinc 4.58mg 1.11mg Chia seeds
Phosphorus 860mg 120mg Chia seeds
Sodium 16mg 8mg Teff
Vitamin A 54IU 2IU Chia seeds
Vitamin E 0.5mg Chia seeds
Manganese 2.723mg 2.86mg Teff
Selenium 55.2µg Chia seeds
Vitamin B1 0.62mg 0.183mg Chia seeds
Vitamin B2 0.17mg 0.033mg Chia seeds
Vitamin B3 8.83mg 0.909mg Chia seeds
Vitamin B6 0.097mg Teff
Folate 49µg 18µg Chia seeds
Trans Fat 0.14g Teff
Saturated Fat 3.33g Teff
Monounsaturated Fat 2.309g Chia seeds
Polyunsaturated fat 23.665g Chia seeds
Tryptophan 0.436mg 0.041mg Chia seeds
Threonine 0.709mg 0.149mg Chia seeds
Isoleucine 0.801mg 0.146mg Chia seeds
Leucine 1.371mg 0.311mg Chia seeds
Lysine 0.97mg 0.109mg Chia seeds
Methionine 0.588mg 0.125mg Chia seeds
Phenylalanine 1.016mg 0.203mg Chia seeds
Valine 0.95mg 0.2mg Chia seeds
Histidine 0.531mg 0.088mg Chia seeds
Omega-3 - ALA 17.83g Chia seeds
Omega-6 - Linoleic acid 5.835g Chia seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chia seeds Teff
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
32%
Chia seeds
8%
Teff
Minerals Daily Need Coverage Score
221%
Chia seeds
67%
Teff

Comparison summary

Which food contains less Sodium?
Teff
Teff contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Teff
Teff is lower in Saturated Fat (difference - 3.33g)
Which food is lower in glycemic index?
Chia seeds
Chia seeds is lower in glycemic index (difference - 42)
Which food is richer in minerals?
Chia seeds
Chia seeds is relatively richer in minerals
Which food is richer in vitamins?
Chia seeds
Chia seeds is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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.