Teff vs. Heart of palm — In-Depth Nutrition Comparison
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The main differences between Teff and Heart of palm
- Teff has more Iron, Magnesium, Phosphorus, Vitamin B1, Fiber, Copper, Calcium, and Vitamin B3, however, Heart of palm has more Potassium, and Vitamin B6.
- Daily need coverage for Iron from Teff is 74% higher.
- Heart of palm has 18 times less Magnesium than Teff. Teff has 184mg of Magnesium, while Heart of palm has 10mg.
Food types used in this article are Teff, uncooked and Hearts of palm, raw.
Infographic
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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.
Contains
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Calcium
+900%
Contains
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Iron
+351.5%
Contains
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Magnesium
+1740%
Contains
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Phosphorus
+206.4%
Contains
less
Sodium
-14.3%
Contains
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Copper
+25.8%
Contains
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Selenium
+528.6%
Contains
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Potassium
+323%
Equal in Zinc - 3.73
Contains
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Calcium
+900%
Contains
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Iron
+351.5%
Contains
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Magnesium
+1740%
Contains
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Phosphorus
+206.4%
Contains
less
Sodium
-14.3%
Contains
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Copper
+25.8%
Contains
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Selenium
+528.6%
Contains
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Potassium
+323%
Equal in Zinc - 3.73
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.
:
Contains
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Vitamin B1
+680%
Contains
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Vitamin B2
+50%
Contains
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Vitamin B3
+273.7%
Contains
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Vitamin K
+∞%
Contains
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Vitamin A
+655.6%
Contains
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Vitamin E
+525%
Contains
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Vitamin B6
+68%
Contains
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Vitamin B1
+680%
Contains
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Vitamin B2
+50%
Contains
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Vitamin B3
+273.7%
Contains
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Vitamin K
+∞%
Contains
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Vitamin A
+655.6%
Contains
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Vitamin E
+525%
Contains
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Vitamin B6
+68%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+392.6%
Contains
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Fats
+1090%
Contains
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Carbs
+185.6%
Contains
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Other
+19.1%
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Water
+688%
Protein:
13.3 g
Fats:
2.38 g
Carbs:
73.13 g
Water:
8.82 g
Other:
2.37 g
Protein:
2.7 g
Fats:
0.2 g
Carbs:
25.61 g
Water:
69.5 g
Other:
1.99 g
Contains
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Protein
+392.6%
Contains
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Fats
+1090%
Contains
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Carbs
+185.6%
Contains
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Other
+19.1%
Contains
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Water
+688%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+11680%
Contains
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Polyunsaturated fat
+1103.4%
Contains
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Saturated Fat
-89.8%
Saturated Fat:
0.449 g
Monounsaturated Fat:
0.589 g
Polyunsaturated fat:
1.071 g
Saturated Fat:
0.046 g
Monounsaturated Fat:
0.005 g
Polyunsaturated fat:
0.089 g
Contains
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Monounsaturated Fat
+11680%
Contains
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Polyunsaturated fat
+1103.4%
Contains
less
Saturated Fat
-89.8%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Saturated Fat |
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| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 65.13g | 24.11g |
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| Protein | 13.3g | 2.7g |
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| Fats | 2.38g | 0.2g |
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| Carbs | 73.13g | 25.61g |
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| Calories | 367kcal | 115kcal |
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| Starch | 36.56g |
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| Fructose | 0.47g |
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| Sugar | 1.84g | 17.16g |
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| Fiber | 8g | 1.5g |
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| Calcium | 180mg | 18mg |
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| Iron | 7.63mg | 1.69mg |
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| Magnesium | 184mg | 10mg |
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| Phosphorus | 429mg | 140mg |
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| Potassium | 427mg | 1806mg |
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| Sodium | 12mg | 14mg |
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| Zinc | 3.63mg | 3.73mg |
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| Copper | 0.81mg | 0.644mg |
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| Manganese | 9.24mg |
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| Selenium | 4.4µg | 0.7µg |
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| Vitamin A | 9IU | 68IU |
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| Vitamin A RAE | 0µg | 3µg |
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| Vitamin E | 0.08mg | 0.5mg |
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| Vitamin C | 8mg |
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| Vitamin B1 | 0.39mg | 0.05mg |
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| Vitamin B2 | 0.27mg | 0.18mg |
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| Vitamin B3 | 3.363mg | 0.9mg |
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| Vitamin B5 | 0.942mg |
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| Vitamin B6 | 0.482mg | 0.81mg |
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| Folate | 24µg |
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| Vitamin K | 1.9µg | 0µg |
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| Tryptophan | 0.139mg |
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| Threonine | 0.51mg |
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| Isoleucine | 0.501mg |
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| Leucine | 1.068mg |
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| Lysine | 0.376mg |
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| Methionine | 0.428mg |
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| Phenylalanine | 0.698mg |
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| Valine | 0.686mg |
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| Histidine | 0.301mg |
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| Saturated Fat | 0.449g | 0.046g |
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| Monounsaturated Fat | 0.589g | 0.005g |
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| Polyunsaturated fat | 1.071g | 0.089g |
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| Omega-3 - ALA | 0.135g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
33%
26%
Minerals Daily Need Coverage Score
229%
62%
Comparison summary
Which food is lower in Sugar?
Teff is lower in Sugar (difference - 15.32g)
Which food contains less Sodium?
Teff contains less Sodium (difference - 2mg)
Which food is lower in Cholesterol?
Teff is lower in Cholesterol (difference - 0mg)
Which food is lower in glycemic index?
Teff is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Teff is relatively richer in minerals
Which food is lower in Saturated Fat?
Heart of palm is lower in Saturated Fat (difference - 0.403g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.