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  6. Teff vs. Garlic

Teff vs. Garlic — In-Depth Nutrition Comparison

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What are the differences between teff and garlic?

  • Teff is higher in manganese, iron, copper, phosphorus, magnesium, fiber, zinc, and vitamin B3, yet garlic is higher in vitamin B6 and selenium.
  • Teff's daily need coverage for manganese is 329% more.
  • Teff has 7 times more magnesium than garlic. While teff has 184mg of magnesium, garlic has only 25mg.

We used Teff, uncooked and Garlic, raw types in this article.

Infographic

Teff vs Garlic 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
7
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%
Garlic
Garlic
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 54% 35% 64% 100% 32% 66% 2.2% 218% 77%
Contains more MagnesiumMagnesium +636%
Contains more IronIron +348.8%
Contains more CopperCopper +170.9%
Contains more ZincZinc +212.9%
Contains more PhosphorusPhosphorus +180.4%
Contains less SodiumSodium -29.4%
Contains more ManganeseManganese +452.6%
Contains more SeleniumSelenium +222.7%
~equal in Calcium ~181mg
~equal in Potassium ~401mg

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
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 1.6% 98% 62% 63% 57% 111% 0% 4.8% 0%
Garlic
Garlic
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 104% 0% 0% 1.6% 50% 25% 13% 36% 285% 0% 4.3% 2.3%
Contains more Vitamin B1Vitamin B1 +95%
Contains more Vitamin B2Vitamin B2 +145.5%
Contains more Vitamin B3Vitamin B3 +380.4%
Contains more Vitamin B5Vitamin B5 +58.1%
Contains more Vitamin KVitamin K +11.8%
Contains more Vitamin B6Vitamin B6 +156.2%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~0.08mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Teff Garlic DV% diff.
Manganese 9.24mg 1.672mg 329%
Iron 7.63mg 1.7mg 74%
Vitamin B6 0.482mg 1.235mg 58%
Copper 0.81mg 0.299mg 57%
Phosphorus 429mg 153mg 39%
Magnesium 184mg 25mg 38%
Vitamin C 31.2mg 35%
Fiber 8g 2.1g 24%
Zinc 3.63mg 1.16mg 22%
Selenium 4.4µg 14.2µg 18%
Vitamin B3 3.363mg 0.7mg 17%
Vitamin B1 0.39mg 0.2mg 16%
Starch 36.56g 15%
Protein 13.3g 6.36g 14%
Carbs 73.13g 33.06g 13%
Vitamin B2 0.27mg 0.11mg 12%
Calories 367kcal 149kcal 11%
Vitamin B5 0.942mg 0.596mg 7%
Polyunsaturated fat 1.071g 0.249g 5%
Fats 2.38g 0.5g 3%
Choline 13.1mg 23.2mg 2%
Saturated fat 0.449g 0.089g 2%
Potassium 427mg 401mg 1%
Folate 3µg 1%
Monounsaturated fat 0.589g 0.011g 1%
Fructose 0.47g 1%
Protein per 100 calories 3.6g 4.3g N/A
Calories per 10 g protein 276kcal 234kcal N/A
Weight per 100 calories 27g 67g N/A
Unsaturated / Saturated Fat ratio 3.7 2.9 N/A
Net carbs 65.13g 30.96g N/A
Calcium 180mg 181mg 0%
Sugar 1.84g 1g N/A
Sodium 12mg 17mg 0%
Vitamin E 0.08mg 0.08mg 0%
Vitamin K 1.9µg 1.7µg 0%
Tryptophan 0.139mg 0.066mg 0%
Threonine 0.51mg 0.157mg 0%
Isoleucine 0.501mg 0.217mg 0%
Leucine 1.068mg 0.308mg 0%
Lysine 0.376mg 0.273mg 0%
Methionine 0.428mg 0.076mg 0%
Phenylalanine 0.698mg 0.183mg 0%
Valine 0.686mg 0.291mg 0%
Histidine 0.301mg 0.113mg 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
Garlic
Garlic
1
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 g
Contains more ProteinProtein +109.1%
Contains more FatsFats +376%
Contains more CarbsCarbs +121.2%
Contains more OtherOther +58%
Contains more WaterWater +564.2%

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
Garlic
Garlic
1
26% 3% 71%
Saturated fat: Sat. Fat 0.089 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.249 g
Contains more Mono. FatMonounsaturated fat +5254.5%
Contains more Poly. FatPolyunsaturated fat +330.1%
Contains less Sat. FatSaturated fat -80.2%

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. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/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.