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Teff vs. Cardamom — In-Depth Nutrition Comparison

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How are teff and cardamom different?

  • Teff is richer in copper, phosphorus, vitamin B6, and vitamin B1, while cardamom is higher in manganese, fiber, iron, zinc, potassium, and calcium.
  • Cardamom covers your daily need for manganese, 816% more than teff.
  • Teff contains 2 times more phosphorus than cardamom. Teff contains 429mg of phosphorus, while cardamom contains 178mg.

Teff, uncooked and Spices, cardamom types were used in this article.

Infographic

Teff vs Cardamom 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
4
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 164% 115% 99% 524% 128% 204% 76% 2.3% 3652% 0%
Contains more CopperCopper +111.5%
Contains more PhosphorusPhosphorus +141%
Contains less SodiumSodium -33.3%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +24.5%
Contains more CalciumCalcium +112.8%
Contains more PotassiumPotassium +162.1%
Contains more IronIron +83.1%
Contains more ZincZinc +105.8%
Contains more ManganeseManganese +203%

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
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 70% 0% 0% 0% 50% 42% 21% 0% 53% 0% 0% 0% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +97%
Contains more Vitamin B2Vitamin B2 +48.4%
Contains more Vitamin B3Vitamin B3 +205.2%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +109.6%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~µg

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
11% 7% 68% 8% 6%
Protein: 10.76 g
Fats: 6.7 g
Carbs: 68.47 g
Water: 8.28 g
Other: 5.79 g
Contains more ProteinProtein +23.6%
Contains more FatsFats +181.5%
Contains more OtherOther +144.3%
~equal in Carbs ~68.47g
~equal in Water ~8.28g

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
34% 44% 22%
Saturated fat: Sat. Fat 0.68 g
Monounsaturated fat: Mono. Fat 0.87 g
Polyunsaturated fat: Poly. Fat 0.43 g
Contains less Sat. FatSaturated fat -34%
Contains more Poly. FatPolyunsaturated fat +149.1%
Contains more Mono. FatMonounsaturated fat +47.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Teff Cardamom DV% diff.
Manganese 9.24mg 28mg 816%
Fiber 8g 28g 80%
Iron 7.63mg 13.97mg 79%
Copper 0.81mg 0.383mg 47%
Phosphorus 429mg 178mg 36%
Zinc 3.63mg 7.47mg 35%
Vitamin C 21mg 23%
Calcium 180mg 383mg 20%
Potassium 427mg 1119mg 20%
Vitamin B5 0.942mg 19%
Vitamin B6 0.482mg 0.23mg 19%
Vitamin B1 0.39mg 0.198mg 16%
Starch 36.56g 15%
Vitamin B3 3.363mg 1.102mg 14%
Magnesium 184mg 229mg 11%
Selenium 4.4µg 8%
Vitamin B2 0.27mg 0.182mg 7%
Fats 2.38g 6.7g 7%
Protein 13.3g 10.76g 5%
Polyunsaturated fat 1.071g 0.43g 4%
Calories 367kcal 311kcal 3%
Carbs 73.13g 68.47g 2%
Vitamin K 1.9µg 2%
Choline 13.1mg 2%
Vitamin E 0.08mg 1%
Fructose 0.47g 1%
Saturated fat 0.449g 0.68g 1%
Monounsaturated fat 0.589g 0.87g 1%
Net carbs 65.13g 40.47g N/A
Sugar 1.84g N/A
Sodium 12mg 18mg 0%
Tryptophan 0.139mg 0%
Threonine 0.51mg 0%
Isoleucine 0.501mg 0%
Leucine 1.068mg 0%
Lysine 0.376mg 0%
Methionine 0.428mg 0%
Phenylalanine 0.698mg 0%
Valine 0.686mg 0%
Histidine 0.301mg 0%
Omega-3 - ALA 0.135g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Teff Cardamom
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
18%
Cardamom
Minerals Daily Need Coverage Score
229%
Teff
496%
Cardamom

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 - 6mg)
Which food is lower in Saturated fat?
Teff
Teff is lower in Saturated fat (difference - 0.231g)
Which food is lower in glycemic index?
Teff
Teff is lower in glycemic index (difference - 0)
Which food is cheaper?
Teff
Teff is cheaper (difference - $5)
Which food is richer in vitamins?
Teff
Teff is relatively richer in vitamins
Which food is lower in Sugar?
Cardamom
Cardamom is lower in Sugar (difference - 1.84g)
Which food is richer in minerals?
Cardamom
Cardamom is relatively richer in minerals

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. Cardamom - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170919/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.