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  6. Teff vs. Arborio rice

Teff vs. Arborio rice — In-Depth Nutrition Comparison

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A recap on differences between teff and arborio rice

  • Arborio rice has less manganese, copper, iron, phosphorus, magnesium, vitamin B6, zinc, vitamin B2, vitamin B1, and calcium.
  • Teff covers your daily manganese needs 386% more than arborio rice.
  • Arborio rice contains 180 times less calcium than teff. Teff contains 180mg of calcium, while arborio rice contains 1mg.

Food varieties used in this article are Teff, uncooked and Rice, white, short-grain, enriched, cooked.

Infographic

Teff vs Arborio rice 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.
Teff
Teff
8
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 0.3% 2.3% 55% 24% 11% 14% 0% 47% 41%
Contains more MagnesiumMagnesium +2200%
Contains more CalciumCalcium +17900%
Contains more PotassiumPotassium +1542.3%
Contains more IronIron +422.6%
Contains more CopperCopper +1025%
Contains more ZincZinc +807.5%
Contains more PhosphorusPhosphorus +1200%
Contains more ManganeseManganese +2488.2%
Contains less SodiumSodium -100%
Contains more SeleniumSelenium +70.5%

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.
Teff
Teff
8
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%
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% 41% 3.7% 28% 24% 14% 0% 0% 44% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +137.8%
Contains more Vitamin B2Vitamin B2 +1587.5%
Contains more Vitamin B3Vitamin B3 +125.3%
Contains more Vitamin B5Vitamin B5 +137.3%
Contains more Vitamin B6Vitamin B6 +716.9%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Teff Arborio rice DV% diff.
Manganese 9.24mg 0.357mg 386%
Copper 0.81mg 0.072mg 82%
Iron 7.63mg 1.46mg 77%
Phosphorus 429mg 33mg 57%
Magnesium 184mg 8mg 42%
Vitamin B6 0.482mg 0.059mg 33%
Fiber 8g 32%
Zinc 3.63mg 0.4mg 29%
Protein 13.3g 2.36g 22%
Vitamin B2 0.27mg 0.016mg 20%
Vitamin B1 0.39mg 0.164mg 19%
Calcium 180mg 1mg 18%
Folate 59µg 15%
Carbs 73.13g 28.73g 15%
Starch 36.56g 15%
Vitamin B3 3.363mg 1.493mg 12%
Calories 367kcal 130kcal 12%
Potassium 427mg 26mg 12%
Vitamin B5 0.942mg 0.397mg 11%
Polyunsaturated fat 1.071g 0.05g 7%
Selenium 4.4µg 7.5µg 6%
Fats 2.38g 0.19g 3%
Saturated fat 0.449g 0.051g 2%
Vitamin K 1.9µg 2%
Choline 13.1mg 2%
Fructose 0.47g 1%
Monounsaturated fat 0.589g 0.058g 1%
Vitamin E 0.08mg 1%
Sodium 12mg 0mg 1%
Net carbs 65.13g 28.73g N/A
Sugar 1.84g N/A
Tryptophan 0.139mg 0.027mg 0%
Threonine 0.51mg 0.084mg 0%
Isoleucine 0.501mg 0.102mg 0%
Leucine 1.068mg 0.195mg 0%
Lysine 0.376mg 0.085mg 0%
Methionine 0.428mg 0.056mg 0%
Phenylalanine 0.698mg 0.126mg 0%
Valine 0.686mg 0.144mg 0%
Histidine 0.301mg 0.056mg 0%
Omega-3 - ALA 0.135g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
2% 29% 69%
Protein: 2.36 g
Fats: 0.19 g
Carbs: 28.73 g
Water: 68.53 g
Other: 0.19 g
Contains more ProteinProtein +463.6%
Contains more FatsFats +1152.6%
Contains more CarbsCarbs +154.5%
Contains more OtherOther +1147.4%
Contains more WaterWater +677%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
32% 36% 31%
Saturated fat: Sat. Fat 0.051 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Mono. FatMonounsaturated fat +915.5%
Contains more Poly. FatPolyunsaturated fat +2042%
Contains less Sat. FatSaturated fat -88.6%

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. Teff - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169747/nutrients
  2. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/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.