Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Chia seeds
  5. Compare
  6. Chia seeds vs. Teff

Chia seeds vs. Teff — In-Depth Nutrition Comparison

Compare

How are chia seeds and teff different?

  • Chia seeds are richer in fiber, selenium, phosphorus, calcium, magnesium, vitamin B3, vitamin B1, and copper, while teff is higher in manganese.
  • Teff covers your daily need for manganese, 283% more than chia seeds.
  • Chia seeds contain 13 times more selenium than teff. Chia seeds contain 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% 0% 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% 1.6% 0% 98% 62% 63% 57% 111% 0% 4.8% 0% 7.1%
Contains more Vitamin CVitamin C +∞%
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 A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Chia seeds Teff DV% diff.
Manganese 2.723mg 9.24mg 283%
Polyunsaturated fat 23.665g 1.071g 151%
Fiber 34.4g 8g 106%
Selenium 55.2µg 4.4µg 92%
Phosphorus 860mg 429mg 62%
Calcium 631mg 180mg 45%
Fats 30.74g 2.38g 44%
Vitamin B6 0.482mg 37%
Magnesium 335mg 184mg 36%
Vitamin B3 8.83mg 3.363mg 34%
Vitamin B1 0.62mg 0.39mg 19%
Vitamin B5 0.942mg 19%
Starch 36.56g 15%
Copper 0.924mg 0.81mg 13%
Saturated fat 3.33g 0.449g 13%
Folate 49µg 12%
Carbs 42.12g 73.13g 10%
Zinc 4.58mg 3.63mg 9%
Vitamin B2 0.17mg 0.27mg 8%
Protein 16.54g 13.3g 6%
Calories 486kcal 367kcal 6%
Monounsaturated fat 2.309g 0.589g 4%
Vitamin E 0.5mg 0.08mg 3%
Vitamin K 1.9µg 2%
Choline 13.1mg 2%
Vitamin C 1.6mg 2%
Fructose 0.47g 1%
Iron 7.72mg 7.63mg 1%
Potassium 407mg 427mg 1%
Net carbs 7.72g 65.13g N/A
Sugar 1.84g N/A
Sodium 16mg 12mg 0%
Trans fat 0.14g N/A
Tryptophan 0.436mg 0.139mg 0%
Threonine 0.709mg 0.51mg 0%
Isoleucine 0.801mg 0.501mg 0%
Leucine 1.371mg 1.068mg 0%
Lysine 0.97mg 0.376mg 0%
Methionine 0.588mg 0.428mg 0%
Phenylalanine 1.016mg 0.698mg 0%
Valine 0.95mg 0.686mg 0%
Histidine 0.531mg 0.301mg 0%
Omega-3 - ALA 17.83g 0.135g 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
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%

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.