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Teff vs. Chickpeas — In-Depth Nutrition Comparison

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How are teff and chickpeas different?

  • Teff has more manganese, iron, copper, phosphorus, magnesium, vitamin B6, vitamin B1, zinc, vitamin B3, and vitamin B2 than chickpeas.
  • Daily need coverage for manganese for teff is 357% higher.
  • Teff contains 6 times more vitamin B3 than chickpeas. While teff contains 3.363mg of vitamin B3, chickpeas contain only 0.526mg.

Teff, uncooked and Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt are the varieties used in this article.

Infographic

Teff vs Chickpeas 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
9
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 34% 15% 26% 108% 117% 42% 72% 0.91% 134% 20%
Contains more MagnesiumMagnesium +283.3%
Contains more CalciumCalcium +267.3%
Contains more PotassiumPotassium +46.7%
Contains more IronIron +164%
Contains more CopperCopper +130.1%
Contains more ZincZinc +137.3%
Contains more PhosphorusPhosphorus +155.4%
Contains more ManganeseManganese +797.1%
Contains more SeleniumSelenium +18.9%
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
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%
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 4.3% 0.33% 7% 0% 29% 15% 9.9% 17% 32% 0% 10% 129% 23%
Contains more Vitamin B1Vitamin B1 +236.2%
Contains more Vitamin B2Vitamin B2 +328.6%
Contains more Vitamin B3Vitamin B3 +539.4%
Contains more Vitamin B5Vitamin B5 +229.4%
Contains more Vitamin B6Vitamin B6 +246.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +337.5%
Contains more Vitamin KVitamin K +110.5%
Contains more CholineCholine +226.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Teff Chickpeas DV% diff.
Manganese 9.24mg 1.03mg 357%
Iron 7.63mg 2.89mg 59%
Copper 0.81mg 0.352mg 51%
Folate 172µg 43%
Phosphorus 429mg 168mg 37%
Magnesium 184mg 48mg 32%
Vitamin B6 0.482mg 0.139mg 26%
Vitamin B1 0.39mg 0.116mg 23%
Zinc 3.63mg 1.53mg 19%
Vitamin B3 3.363mg 0.526mg 18%
Vitamin B2 0.27mg 0.063mg 16%
Carbs 73.13g 27.42g 15%
Starch 36.56g 15%
Vitamin B5 0.942mg 0.286mg 13%
Calcium 180mg 49mg 13%
Calories 367kcal 164kcal 10%
Protein 13.3g 8.86g 9%
Choline 13.1mg 42.8mg 5%
Potassium 427mg 291mg 4%
Vitamin E 0.08mg 0.35mg 2%
Fiber 8g 7.6g 2%
Vitamin K 1.9µg 4µg 2%
Saturated fat 0.449g 0.269g 1%
Polyunsaturated fat 1.071g 1.156g 1%
Selenium 4.4µg 3.7µg 1%
Vitamin C 1.3mg 1%
Fructose 0.47g 1%
Fats 2.38g 2.59g 0%
Net carbs 65.13g 19.82g N/A
Sugar 1.84g 4.8g N/A
Sodium 12mg 7mg 0%
Vitamin A 0µg 1µg 0%
Monounsaturated fat 0.589g 0.583g 0%
Tryptophan 0.139mg 0.085mg 0%
Threonine 0.51mg 0.329mg 0%
Isoleucine 0.501mg 0.38mg 0%
Leucine 1.068mg 0.631mg 0%
Lysine 0.376mg 0.593mg 0%
Methionine 0.428mg 0.116mg 0%
Phenylalanine 0.698mg 0.475mg 0%
Valine 0.686mg 0.372mg 0%
Histidine 0.301mg 0.244mg 0%
Omega-3 - ALA 0.135g N/A

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
9% 3% 27% 60%
Protein: 8.86 g
Fats: 2.59 g
Carbs: 27.42 g
Water: 60.21 g
Other: 0.92 g
Contains more ProteinProtein +50.1%
Contains more CarbsCarbs +166.7%
Contains more OtherOther +157.6%
Contains more WaterWater +582.7%
~equal in Fats ~2.59g

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
13% 29% 58%
Saturated fat: Sat. Fat 0.269 g
Monounsaturated fat: Mono. Fat 0.583 g
Polyunsaturated fat: Poly. Fat 1.156 g
Contains less Sat. FatSaturated fat -40.1%
~equal in Monounsaturated fat ~0.583g
~equal in Polyunsaturated fat ~1.156g

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. Chickpeas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173757/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.