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  6. Teff vs. Plantain raw

Teff vs. Plantain raw — In-Depth Nutrition Comparison

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How are teff and plantain raw different?

  • Teff is higher in iron, copper, phosphorus, magnesium, zinc, vitamin B1, fiber, calcium, and vitamin B3; however, plantain raw is richer in vitamin A.
  • Daily need coverage for iron for teff is 88% higher.
  • Teff contains 60 times more calcium than plantain raw. While teff contains 180mg of calcium, plantain raw contains only 3mg.

Teff, uncooked and Plantains, raw are the varieties used in this article.

Infographic

Teff vs Plantain raw 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 26% 0.9% 44% 23% 27% 3.8% 15% 0.52% 0% 8.2%
Contains more MagnesiumMagnesium +397.3%
Contains more CalciumCalcium +5900%
Contains more IronIron +1171.7%
Contains more CopperCopper +900%
Contains more ZincZinc +2492.9%
Contains more PhosphorusPhosphorus +1161.8%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +193.3%
Contains more PotassiumPotassium +16.9%
Contains less SodiumSodium -66.7%

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
Teff
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 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 61% 19% 2.8% 0% 13% 12% 13% 16% 69% 0% 1.8% 17% 7.4%
Contains more Vitamin B1Vitamin B1 +650%
Contains more Vitamin B2Vitamin B2 +400%
Contains more Vitamin B3Vitamin B3 +390.2%
Contains more Vitamin B5Vitamin B5 +262.3%
Contains more Vitamin B6Vitamin B6 +61.2%
Contains more Vitamin KVitamin K +171.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +75%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~13.5mg

All nutrients comparison - raw data values

Nutrient Teff Plantain raw DV% diff.
Manganese 9.24mg 402%
Iron 7.63mg 0.6mg 88%
Copper 0.81mg 0.081mg 81%
Phosphorus 429mg 34mg 56%
Magnesium 184mg 37mg 35%
Zinc 3.63mg 0.14mg 32%
Vitamin B1 0.39mg 0.052mg 28%
Protein 13.3g 1.3g 24%
Fiber 8g 2.3g 23%
Vitamin C 18.4mg 20%
Calcium 180mg 3mg 18%
Vitamin B2 0.27mg 0.054mg 17%
Vitamin B3 3.363mg 0.686mg 17%
Starch 36.56g 15%
Carbs 73.13g 31.89g 14%
Vitamin B5 0.942mg 0.26mg 14%
Vitamin B6 0.482mg 0.299mg 14%
Calories 367kcal 122kcal 12%
Polyunsaturated fat 1.071g 0.069g 7%
Folate 22µg 6%
Vitamin A 0µg 56µg 6%
Selenium 4.4µg 1.5µg 5%
Fats 2.38g 0.37g 3%
Potassium 427mg 499mg 2%
Monounsaturated fat 0.589g 0.032g 1%
Vitamin K 1.9µg 0.7µg 1%
Fructose 0.47g 1%
Saturated fat 0.449g 0.143g 1%
Net carbs 65.13g 29.59g N/A
Sugar 1.84g 15g N/A
Sodium 12mg 4mg 0%
Vitamin E 0.08mg 0.14mg 0%
Choline 13.1mg 13.5mg 0%
Tryptophan 0.139mg 0.015mg 0%
Threonine 0.51mg 0.034mg 0%
Isoleucine 0.501mg 0.036mg 0%
Leucine 1.068mg 0.059mg 0%
Lysine 0.376mg 0.06mg 0%
Methionine 0.428mg 0.017mg 0%
Phenylalanine 0.698mg 0.044mg 0%
Valine 0.686mg 0.046mg 0%
Histidine 0.301mg 0.064mg 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
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Contains more ProteinProtein +923.1%
Contains more FatsFats +543.2%
Contains more CarbsCarbs +129.3%
Contains more OtherOther +104.3%
Contains more WaterWater +640.1%

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
59% 13% 28%
Saturated fat: Sat. Fat 0.143 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains more Mono. FatMonounsaturated fat +1740.6%
Contains more Poly. FatPolyunsaturated fat +1452.2%
Contains less Sat. FatSaturated fat -68.2%

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. Plantain raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.