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Teff vs. Rapini — In-Depth Nutrition Comparison

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How are teff and rapini different?

  • Teff is richer in manganese, copper, iron, phosphorus, magnesium, zinc, vitamin B6, and fiber, while rapini is higher in vitamin K and vitamin A.
  • Teff covers your daily need for manganese, 385% more than rapini.
  • Teff contains 19 times more copper than rapini. Teff contains 0.81mg of copper, while rapini contains 0.042mg.

Teff, uncooked and Broccoli raab, raw types were used in this article.

Infographic

Teff vs Rapini 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
10
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%
Rapini
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 32% 17% 80% 14% 21% 31% 4.3% 52% 5.5%
Contains more MagnesiumMagnesium +736.4%
Contains more CalciumCalcium +66.7%
Contains more PotassiumPotassium +117.9%
Contains more IronIron +256.5%
Contains more CopperCopper +1828.6%
Contains more ZincZinc +371.4%
Contains more PhosphorusPhosphorus +487.7%
Contains less SodiumSodium -63.6%
Contains more ManganeseManganese +2239.2%
Contains more SeleniumSelenium +340%

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
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%
Rapini
6
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 67% 44% 32% 0% 41% 30% 23% 19% 39% 0% 560% 62% 10%
Contains more Vitamin B1Vitamin B1 +140.7%
Contains more Vitamin B2Vitamin B2 +109.3%
Contains more Vitamin B3Vitamin B3 +175.4%
Contains more Vitamin B5Vitamin B5 +192.5%
Contains more Vitamin B6Vitamin B6 +181.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1925%
Contains more Vitamin KVitamin K +11689.5%
Contains more CholineCholine +39.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Teff Rapini DV% diff.
Manganese 9.24mg 0.395mg 385%
Vitamin K 1.9µg 224µg 185%
Copper 0.81mg 0.042mg 85%
Iron 7.63mg 2.14mg 69%
Phosphorus 429mg 73mg 51%
Magnesium 184mg 22mg 39%
Zinc 3.63mg 0.77mg 26%
Vitamin B6 0.482mg 0.171mg 24%
Carbs 73.13g 2.85g 23%
Vitamin C 20.2mg 22%
Folate 83µg 21%
Fiber 8g 2.7g 21%
Protein 13.3g 3.17g 20%
Vitamin B1 0.39mg 0.162mg 19%
Calories 367kcal 22kcal 17%
Starch 36.56g 15%
Vitamin A 0µg 131µg 15%
Vitamin B3 3.363mg 1.221mg 13%
Vitamin B5 0.942mg 0.322mg 12%
Vitamin B2 0.27mg 0.129mg 11%
Vitamin E 0.08mg 1.62mg 10%
Potassium 427mg 196mg 7%
Calcium 180mg 108mg 7%
Polyunsaturated fat 1.071g 0.13g 6%
Selenium 4.4µg 1µg 6%
Fats 2.38g 0.49g 3%
Saturated fat 0.449g 0.05g 2%
Choline 13.1mg 18.3mg 1%
Sodium 12mg 33mg 1%
Monounsaturated fat 0.589g 0.026g 1%
Net carbs 65.13g 0.15g N/A
Sugar 1.84g 0.38g N/A
Tryptophan 0.139mg 0.043mg 0%
Threonine 0.51mg 0.106mg 0%
Isoleucine 0.501mg 0.104mg 0%
Leucine 1.068mg 0.17mg 0%
Lysine 0.376mg 0.198mg 0%
Methionine 0.428mg 0.048mg 0%
Phenylalanine 0.698mg 0.128mg 0%
Valine 0.686mg 0.153mg 0%
Histidine 0.301mg 0.066mg 0%
Fructose 0.47g 0.17g 0%
Omega-3 - ALA 0.135g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Rapini
1
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 g
Contains more ProteinProtein +319.6%
Contains more FatsFats +385.7%
Contains more CarbsCarbs +2466%
Contains more OtherOther +152.1%
Contains more WaterWater +949.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
Rapini
1
24% 13% 63%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.13 g
Contains more Mono. FatMonounsaturated fat +2165.4%
Contains more Poly. FatPolyunsaturated fat +723.8%
Contains less Sat. FatSaturated fat -88.9%

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
Rapini
0
29% 26% 45%
Starch: 0 g
Sucrose: 0.11 g
Glucose: 0.1 g
Fructose: 0.17 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +463.6%
Contains more GlucoseGlucose +630%
Contains more FructoseFructose +176.5%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

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. Rapini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170381/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.