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Teff vs. Avocado — In-Depth Nutrition Comparison

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How are teff and avocadoes different?

  • Teff is higher in manganese, iron, copper, phosphorus, magnesium, zinc, vitamin B1, vitamin B6, and calcium; however, avocadoes are richer in vitamin K.
  • Daily need coverage for manganese for teff is 396% higher.
  • Teff contains 15 times more calcium than avocadoes. While teff contains 180mg of calcium, avocadoes contain only 12mg.

Teff, uncooked and Avocados, raw, all commercial varieties are the varieties used in this article.

Infographic

Teff vs Avocado 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
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 21% 3.6% 43% 21% 63% 17% 22% 0.91% 19% 2.2%
Contains more MagnesiumMagnesium +534.5%
Contains more CalciumCalcium +1400%
Contains more IronIron +1287.3%
Contains more CopperCopper +326.3%
Contains more ZincZinc +467.2%
Contains more PhosphorusPhosphorus +725%
Contains more ManganeseManganese +6407%
Contains more SeleniumSelenium +1000%
Contains more PotassiumPotassium +13.6%
Contains less SodiumSodium -41.7%

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
4
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 33% 2.3% 41% 0% 17% 30% 33% 83% 59% 0% 53% 61% 7.7%
Contains more Vitamin B1Vitamin B1 +482.1%
Contains more Vitamin B2Vitamin B2 +107.7%
Contains more Vitamin B3Vitamin B3 +93.5%
Contains more Vitamin B6Vitamin B6 +87.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2487.5%
Contains more Vitamin B5Vitamin B5 +47.5%
Contains more Vitamin KVitamin K +1005.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~14.2mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Teff
3
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% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
Contains more ProteinProtein +565%
Contains more CarbsCarbs +757.3%
Contains more OtherOther +50%
Contains more FatsFats +516%
Contains more WaterWater +730.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
15% 71% 13%
Saturated fat: Sat. Fat 2.126 g
Monounsaturated fat: Mono. Fat 9.799 g
Polyunsaturated fat: Poly. Fat 1.816 g
Contains less Sat. FatSaturated fat -78.9%
Contains more Mono. FatMonounsaturated fat +1563.7%
Contains more Poly. FatPolyunsaturated fat +69.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Teff
5
95% 2%
Starch: 36.56 g
Sucrose: 0.62 g
Glucose: 0.73 g
Fructose: 0.47 g
Lactose: 0 g
Maltose: 0.01 g
Galactose: 0 g
14% 8% 49% 16% 13%
Starch: 0.11 g
Sucrose: 0.06 g
Glucose: 0.37 g
Fructose: 0.12 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.1 g
Contains more StarchStarch +33136.4%
Contains more SucroseSucrose +933.3%
Contains more GlucoseGlucose +97.3%
Contains more FructoseFructose +291.7%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
~equal in Lactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Teff Avocado DV% diff.
Manganese 9.24mg 0.142mg 396%
Iron 7.63mg 0.55mg 89%
Copper 0.81mg 0.19mg 69%
Phosphorus 429mg 52mg 54%
Magnesium 184mg 29mg 37%
Vitamin B1 0.39mg 0.067mg 27%
Zinc 3.63mg 0.64mg 27%
Protein 13.3g 2g 23%
Monounsaturated fat 0.589g 9.799g 23%
Carbs 73.13g 8.53g 22%
Folate 81µg 20%
Fats 2.38g 14.66g 19%
Calcium 180mg 12mg 17%
Vitamin B6 0.482mg 0.257mg 17%
Vitamin K 1.9µg 21µg 16%
Starch 36.56g 0.11g 15%
Vitamin E 0.08mg 2.07mg 13%
Vitamin C 10mg 11%
Vitamin B2 0.27mg 0.13mg 11%
Vitamin B3 3.363mg 1.738mg 10%
Calories 367kcal 160kcal 10%
Vitamin B5 0.942mg 1.389mg 9%
Saturated fat 0.449g 2.126g 8%
Selenium 4.4µg 0.4µg 7%
Fiber 8g 6.7g 5%
Polyunsaturated fat 1.071g 1.816g 5%
Potassium 427mg 485mg 2%
Vitamin A 0µg 7µg 1%
Net carbs 65.13g 1.83g N/A
Sugar 1.84g 0.66g N/A
Sodium 12mg 7mg 0%
Choline 13.1mg 14.2mg 0%
Tryptophan 0.139mg 0.025mg 0%
Threonine 0.51mg 0.073mg 0%
Isoleucine 0.501mg 0.084mg 0%
Leucine 1.068mg 0.143mg 0%
Lysine 0.376mg 0.132mg 0%
Methionine 0.428mg 0.038mg 0%
Phenylalanine 0.698mg 0.097mg 0%
Valine 0.686mg 0.107mg 0%
Histidine 0.301mg 0.049mg 0%
Fructose 0.47g 0.12g 0%
Omega-3 - ALA 0.135g 0.111g N/A
Omega-6 - Gamma-linoleic acid 0g 0.015g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Teff Avocado
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
31%
Teff
32%
Avocado
Minerals Daily Need Coverage Score
229%
Teff
21%
Avocado

Comparison summary

Which food is lower in Cholesterol?
Teff
Teff is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated fat?
Teff
Teff is lower in Saturated fat (difference - 1.677g)
Which food is lower in glycemic index?
Teff
Teff is lower in glycemic index (difference - 40)
Which food is cheaper?
Teff
Teff is cheaper (difference - $0.8)
Which food is richer in minerals?
Teff
Teff is relatively richer in minerals
Which food is lower in Sugar?
Avocado
Avocado is lower in Sugar (difference - 1.18g)
Which food contains less Sodium?
Avocado
Avocado contains less Sodium (difference - 5mg)
Which food is richer in vitamins?
Avocado
Avocado is relatively richer in vitamins

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. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.