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Teff vs. Glutinous rice — In-Depth Nutrition Comparison

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What are the differences between teff and glutinous rice?

  • Teff is richer than glutinous rice in manganese, iron, copper, phosphorus, magnesium, vitamin B6, vitamin B1, zinc, fiber, and vitamin B2.
  • Teff's daily need coverage for manganese is 390% more.
  • Teff has 55 times more iron than glutinous rice. While teff has 7.63mg of iron, glutinous rice has only 0.14mg.

We used Teff, uncooked and Rice, white, glutinous, unenriched, cooked types in this article.

Infographic

Teff vs Glutinous rice 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
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 3.6% 0.6% 0.88% 5.3% 16% 11% 3.4% 0.65% 34% 31%
Contains more MagnesiumMagnesium +3580%
Contains more CalciumCalcium +8900%
Contains more PotassiumPotassium +4170%
Contains more IronIron +5350%
Contains more CopperCopper +1553.1%
Contains more ZincZinc +785.4%
Contains more PhosphorusPhosphorus +5262.5%
Contains more ManganeseManganese +3426.7%
Contains less SodiumSodium -58.3%
Contains more SeleniumSelenium +27.3%

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 0% 0% 0.8% 0% 5% 3% 5.4% 13% 6% 0% 0% 0.75% 1.1%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin B1Vitamin B1 +1850%
Contains more Vitamin B2Vitamin B2 +1976.9%
Contains more Vitamin B3Vitamin B3 +1059.7%
Contains more Vitamin B5Vitamin B5 +338.1%
Contains more Vitamin B6Vitamin B6 +1753.8%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +523.8%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
2% 21% 77%
Protein: 2.02 g
Fats: 0.19 g
Carbs: 21.09 g
Water: 76.63 g
Other: 0.07 g
Contains more ProteinProtein +558.4%
Contains more FatsFats +1152.6%
Contains more CarbsCarbs +246.8%
Contains more OtherOther +3285.7%
Contains more WaterWater +768.8%

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
22% 39% 39%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.07 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains more Mono. FatMonounsaturated fat +741.4%
Contains more Poly. FatPolyunsaturated fat +1452.2%
Contains less Sat. FatSaturated fat -91.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Teff Glutinous rice DV% diff.
Manganese 9.24mg 0.262mg 390%
Iron 7.63mg 0.14mg 94%
Copper 0.81mg 0.049mg 85%
Phosphorus 429mg 8mg 60%
Magnesium 184mg 5mg 43%
Vitamin B6 0.482mg 0.026mg 35%
Vitamin B1 0.39mg 0.02mg 31%
Zinc 3.63mg 0.41mg 29%
Fiber 8g 1g 28%
Protein 13.3g 2.02g 23%
Vitamin B2 0.27mg 0.013mg 20%
Vitamin B3 3.363mg 0.29mg 19%
Calcium 180mg 2mg 18%
Carbs 73.13g 21.09g 17%
Vitamin B5 0.942mg 0.215mg 15%
Starch 36.56g 15%
Calories 367kcal 97kcal 14%
Potassium 427mg 10mg 12%
Polyunsaturated fat 1.071g 0.069g 7%
Fats 2.38g 0.19g 3%
Selenium 4.4µg 5.6µg 2%
Vitamin K 1.9µg 0µg 2%
Choline 13.1mg 2.1mg 2%
Saturated fat 0.449g 0.039g 2%
Fructose 0.47g 1%
Monounsaturated fat 0.589g 0.07g 1%
Net carbs 65.13g 20.09g N/A
Sugar 1.84g 0.05g N/A
Sodium 12mg 5mg 0%
Vitamin E 0.08mg 0.04mg 0%
Folate 1µg 0%
Tryptophan 0.139mg 0.023mg 0%
Threonine 0.51mg 0.072mg 0%
Isoleucine 0.501mg 0.087mg 0%
Leucine 1.068mg 0.167mg 0%
Lysine 0.376mg 0.073mg 0%
Methionine 0.428mg 0.047mg 0%
Phenylalanine 0.698mg 0.108mg 0%
Valine 0.686mg 0.123mg 0%
Histidine 0.301mg 0.047mg 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 Glutinous rice
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
3%
Glutinous rice
Minerals Daily Need Coverage Score
229%
Teff
11%
Glutinous rice

Comparison summary

Which food is lower in Cholesterol?
Teff
Teff is lower in Cholesterol (difference - 0mg)
Which food is lower in glycemic index?
Teff
Teff is lower in glycemic index (difference - 98)
Which food is cheaper?
Teff
Teff is cheaper (difference - $1)
Which food is richer in minerals?
Teff
Teff is relatively richer in minerals
Which food is richer in vitamins?
Teff
Teff is relatively richer in vitamins
Which food is lower in Sugar?
Glutinous rice
Glutinous rice is lower in Sugar (difference - 1.79g)
Which food contains less Sodium?
Glutinous rice
Glutinous rice contains less Sodium (difference - 7mg)
Which food is lower in Saturated fat?
Glutinous rice
Glutinous rice is lower in Saturated fat (difference - 0.41g)

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. Glutinous rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169711/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.