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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 is richer in Fiber, Selenium, Phosphorus, Calcium, Magnesium, Vitamin B3, Vitamin B1, and Copper, while Teff is higher in Manganese.
  • Teff covers your daily need of Manganese 283% more than Chia seeds.
  • Chia seeds contains 13 times more Selenium than Teff. Chia seeds contains 55.2µg of Selenium, while Teff contains 4.4µg.
  • Teff is lower in Saturated Fat.

Seeds, chia seeds, dried and Teff, uncooked types were 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
2
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 +82.1%
Contains more CalciumCalcium +250.6%
Contains more CopperCopper +14.1%
Contains more ZincZinc +26.2%
Contains more PhosphorusPhosphorus +100.5%
Contains more SeleniumSelenium +1154.5%
Contains less SodiumSodium -25%
Contains more ManganeseManganese +239.3%
~equal in Potassium ~427mg
~equal in Iron ~7.63mg

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
5
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% 0.54% 1.6% 0% 98% 62% 63% 57% 111% 0% 4.8% 0% 7.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +500%
Contains more Vitamin EVitamin E +525%
Contains more Vitamin B1Vitamin B1 +59%
Contains more Vitamin B3Vitamin B3 +162.6%
Contains more FolateFolate +∞%
Contains more Vitamin B2Vitamin B2 +58.8%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

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
2
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 ProteinProtein +24.4%
Contains more FatsFats +1191.6%
Contains more OtherOther +102.5%
Contains more CarbsCarbs +73.6%
Contains more WaterWater +52.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
11% 8% 81%
Saturated Fat: Sat. Fat 3.33 g
Monounsaturated Fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 g
Teff
Teff
1
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 more Mono. FatMonounsaturated Fat +292%
Contains more Poly. FatPolyunsaturated fat +2109.6%
Contains less Sat. FatSaturated Fat -86.5%

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

All nutrients comparison - raw data values

Nutrient Chia seeds Teff Opinion
Calories 486kcal 367kcal Chia seeds
Protein 16.54g 13.3g Chia seeds
Fats 30.74g 2.38g Chia seeds
Vitamin C 1.6mg Chia seeds
Net carbs 7.72g 65.13g Teff
Carbs 42.12g 73.13g Teff
Magnesium 335mg 184mg Chia seeds
Calcium 631mg 180mg Chia seeds
Potassium 407mg 427mg Teff
Iron 7.72mg 7.63mg Chia seeds
Sugar 1.84g Chia seeds
Fiber 34.4g 8g Chia seeds
Copper 0.924mg 0.81mg Chia seeds
Zinc 4.58mg 3.63mg Chia seeds
Starch 36.56g Teff
Phosphorus 860mg 429mg Chia seeds
Sodium 16mg 12mg Teff
Vitamin A 54IU 9IU Chia seeds
Vitamin E 0.5mg 0.08mg Chia seeds
Manganese 2.723mg 9.24mg Teff
Selenium 55.2µg 4.4µg Chia seeds
Vitamin B1 0.62mg 0.39mg Chia seeds
Vitamin B2 0.17mg 0.27mg Teff
Vitamin B3 8.83mg 3.363mg Chia seeds
Vitamin B5 0.942mg Teff
Vitamin B6 0.482mg Teff
Vitamin K 1.9µg Teff
Folate 49µg Chia seeds
Trans Fat 0.14g Teff
Choline 13.1mg Teff
Saturated Fat 3.33g 0.449g Teff
Monounsaturated Fat 2.309g 0.589g Chia seeds
Polyunsaturated fat 23.665g 1.071g Chia seeds
Tryptophan 0.436mg 0.139mg Chia seeds
Threonine 0.709mg 0.51mg Chia seeds
Isoleucine 0.801mg 0.501mg Chia seeds
Leucine 1.371mg 1.068mg Chia seeds
Lysine 0.97mg 0.376mg Chia seeds
Methionine 0.588mg 0.428mg Chia seeds
Phenylalanine 1.016mg 0.698mg Chia seeds
Valine 0.95mg 0.686mg Chia seeds
Histidine 0.531mg 0.301mg Chia seeds
Fructose 0.47g Teff
Omega-3 - ALA 17.83g 0.135g 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

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
31%
Teff
Minerals Daily Need Coverage Score
221%
Chia seeds
229%
Teff

Comparison summary

Which food is lower in Cholesterol?
Teff
Teff is lower in Cholesterol (difference - 0mg)
Which food contains less Sodium?
Teff
Teff contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Teff
Teff is lower in Saturated Fat (difference - 2.881g)
Which food is lower in glycemic index?
Teff
Teff is lower in glycemic index (difference - 15)
Which food is lower in Sugar?
Chia seeds
Chia seeds is lower in Sugar (difference - 1.84g)
Which food is richer in minerals?
Chia seeds
Chia seeds is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. 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/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.