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Teff vs. Leek — In-Depth Nutrition Comparison

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How are teff and leek different?

  • Teff is richer in manganese, copper, iron, phosphorus, magnesium, zinc, vitamin B1, and fiber, while leek is higher in vitamin K and vitamin A.
  • Teff covers your daily need for manganese, 381% more than leek.
  • Teff contains 30 times more zinc than leek. Teff contains 3.63mg of zinc, while leek contains 0.12mg.

Teff, uncooked and Leeks, (bulb and lower leaf-portion), raw types were used in this article.

Infographic

Teff vs Leek 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
10
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%
Leek
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 18% 16% 79% 40% 3.3% 15% 2.6% 63% 5.5%
Contains more MagnesiumMagnesium +557.1%
Contains more CalciumCalcium +205.1%
Contains more PotassiumPotassium +137.2%
Contains more IronIron +263.3%
Contains more CopperCopper +575%
Contains more ZincZinc +2925%
Contains more PhosphorusPhosphorus +1125.7%
Contains less SodiumSodium -40%
Contains more ManganeseManganese +1821%
Contains more SeleniumSelenium +340%

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
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%
Leek
5
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 40% 28% 18% 0% 15% 6.9% 7.5% 8.4% 54% 0% 118% 48% 5.2%
Contains more Vitamin B1Vitamin B1 +550%
Contains more Vitamin B2Vitamin B2 +800%
Contains more Vitamin B3Vitamin B3 +740.8%
Contains more Vitamin B5Vitamin B5 +572.9%
Contains more Vitamin B6Vitamin B6 +106.9%
Contains more CholineCholine +37.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1050%
Contains more Vitamin KVitamin K +2373.7%
~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
Leek
1
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
Contains more ProteinProtein +786.7%
Contains more FatsFats +693.3%
Contains more CarbsCarbs +416.8%
Contains more OtherOther +125.7%
Contains more WaterWater +841%

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
Leek
1
19% 2% 79%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.166 g
Contains more Mono. FatMonounsaturated fat +14625%
Contains more Poly. FatPolyunsaturated fat +545.2%
Contains less Sat. FatSaturated fat -91.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Teff Leek DV% diff.
Manganese 9.24mg 0.481mg 381%
Copper 0.81mg 0.12mg 77%
Iron 7.63mg 2.1mg 69%
Phosphorus 429mg 35mg 56%
Vitamin K 1.9µg 47µg 38%
Magnesium 184mg 28mg 37%
Zinc 3.63mg 0.12mg 32%
Vitamin B1 0.39mg 0.06mg 28%
Fiber 8g 1.8g 25%
Protein 13.3g 1.5g 24%
Carbs 73.13g 14.15g 20%
Vitamin B6 0.482mg 0.233mg 19%
Vitamin B3 3.363mg 0.4mg 19%
Vitamin B2 0.27mg 0.03mg 18%
Folate 64µg 16%
Vitamin B5 0.942mg 0.14mg 16%
Calories 367kcal 61kcal 15%
Starch 36.56g 15%
Vitamin C 12mg 13%
Calcium 180mg 59mg 12%
Vitamin A 0µg 83µg 9%
Potassium 427mg 180mg 7%
Selenium 4.4µg 1µg 6%
Polyunsaturated fat 1.071g 0.166g 6%
Vitamin E 0.08mg 0.92mg 6%
Fats 2.38g 0.3g 3%
Saturated fat 0.449g 0.04g 2%
Fructose 0.47g 1%
Monounsaturated fat 0.589g 0.004g 1%
Choline 13.1mg 9.5mg 1%
Net carbs 65.13g 12.35g N/A
Sugar 1.84g 3.9g N/A
Sodium 12mg 20mg 0%
Tryptophan 0.139mg 0.012mg 0%
Threonine 0.51mg 0.063mg 0%
Isoleucine 0.501mg 0.052mg 0%
Leucine 1.068mg 0.096mg 0%
Lysine 0.376mg 0.078mg 0%
Methionine 0.428mg 0.018mg 0%
Phenylalanine 0.698mg 0.055mg 0%
Valine 0.686mg 0.056mg 0%
Histidine 0.301mg 0.025mg 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 Leek
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
27%
Leek
Minerals Daily Need Coverage Score
229%
Teff
26%
Leek

Comparison summary

Which food is lower in Cholesterol?
Teff
Teff is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Teff
Teff is lower in Sugar (difference - 2.06g)
Which food contains less Sodium?
Teff
Teff contains less Sodium (difference - 8mg)
Which food is lower in glycemic index?
Teff
Teff is lower in glycemic index (difference - 32)
Which food is cheaper?
Teff
Teff is cheaper (difference - $0.4)
Which food is richer in minerals?
Teff
Teff is relatively richer in minerals
Which food is lower in Saturated fat?
Leek
Leek is lower in Saturated fat (difference - 0.409g)
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.

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. Leek - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169246/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.