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  6. Teff vs. Garden cress

Teff vs. Garden cress — In-Depth Nutrition Comparison

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A recap on differences between teff and garden cress

  • Teff has more manganese, iron, copper, phosphorus, magnesium, zinc, fiber, and vitamin B1; however, garden cress is higher in vitamin K and vitamin A.
  • Garden cress covers your daily vitamin K needs 450% more than teff.
  • Garden cress contains 17 times less manganese than teff. Teff contains 9.24mg of manganese, while garden cress contains 0.553mg.

Food varieties used in this article are Teff, uncooked and Cress, garden, raw.

Infographic

Teff vs Garden cress 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
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 27% 24% 53% 49% 57% 6.3% 33% 1.8% 72% 4.9%
Contains more MagnesiumMagnesium +384.2%
Contains more CalciumCalcium +122.2%
Contains more IronIron +486.9%
Contains more CopperCopper +376.5%
Contains more ZincZinc +1478.3%
Contains more PhosphorusPhosphorus +464.5%
Contains less SodiumSodium -14.3%
Contains more ManganeseManganese +1570.9%
Contains more SeleniumSelenium +388.9%
Contains more PotassiumPotassium +41.9%

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
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 230% 115% 14% 0% 20% 60% 19% 15% 57% 0% 1355% 60% 11%
Contains more Vitamin B1Vitamin B1 +387.5%
Contains more Vitamin B3Vitamin B3 +236.3%
Contains more Vitamin B5Vitamin B5 +289.3%
Contains more Vitamin B6Vitamin B6 +95.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +775%
Contains more Vitamin KVitamin K +28421.1%
Contains more CholineCholine +48.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.26mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Teff Garden cress DV% diff.
Vitamin K 1.9µg 541.9µg 450%
Manganese 9.24mg 0.553mg 378%
Iron 7.63mg 1.3mg 79%
Vitamin C 69mg 77%
Copper 0.81mg 0.17mg 71%
Phosphorus 429mg 76mg 50%
Vitamin A 0µg 346µg 38%
Magnesium 184mg 38mg 35%
Zinc 3.63mg 0.23mg 31%
Fiber 8g 1.1g 28%
Vitamin B1 0.39mg 0.08mg 26%
Carbs 73.13g 5.5g 23%
Protein 13.3g 2.6g 21%
Folate 80µg 20%
Vitamin B6 0.482mg 0.247mg 18%
Calories 367kcal 32kcal 17%
Vitamin B3 3.363mg 1mg 15%
Starch 36.56g 15%
Vitamin B5 0.942mg 0.242mg 14%
Calcium 180mg 81mg 10%
Selenium 4.4µg 0.9µg 6%
Polyunsaturated fat 1.071g 0.228g 6%
Potassium 427mg 606mg 5%
Vitamin E 0.08mg 0.7mg 4%
Fats 2.38g 0.7g 3%
Saturated fat 0.449g 0.023g 2%
Fructose 0.47g 1%
Vitamin B2 0.27mg 0.26mg 1%
Choline 13.1mg 19.5mg 1%
Monounsaturated fat 0.589g 0.239g 1%
Net carbs 65.13g 4.4g N/A
Sugar 1.84g 4.4g N/A
Sodium 12mg 14mg 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

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
3% 6% 89% 2%
Protein: 2.6 g
Fats: 0.7 g
Carbs: 5.5 g
Water: 89.4 g
Other: 1.8 g
Contains more ProteinProtein +411.5%
Contains more FatsFats +240%
Contains more CarbsCarbs +1229.6%
Contains more OtherOther +31.7%
Contains more WaterWater +913.6%

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
5% 49% 47%
Saturated fat: Sat. Fat 0.023 g
Monounsaturated fat: Mono. Fat 0.239 g
Polyunsaturated fat: Poly. Fat 0.228 g
Contains more Mono. FatMonounsaturated fat +146.4%
Contains more Poly. FatPolyunsaturated fat +369.7%
Contains less Sat. FatSaturated fat -94.9%

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. Garden cress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168407/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.