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  6. Teff vs. Longan

Teff vs. Longan — In-Depth Nutrition Comparison

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The main differences between Teff and Longan

  • Longan contains less Manganese, Iron, Copper, Phosphorus, Magnesium, Zinc, Vitamin B1, Fiber, Vitamin B3, and Calcium than Teff.
  • Daily need coverage for Manganese from Teff is 399% higher.
  • Longan has 180 times less Calcium than Teff. Teff has 180mg of Calcium, while Longan has 1mg.

Food types used in this article are Teff, uncooked and Longans, raw.

Infographic

Teff vs Longan 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
:
1
Longan
Longan
Contains more Calcium +17900%
Contains more Iron +5769.2%
Contains more Magnesium +1740%
Contains more Phosphorus +1942.9%
Contains more Potassium +60.5%
Contains more Zinc +7160%
Contains more Copper +379.3%
Contains more Manganese +17669.2%
Contains less Sodium -100%
Teff
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 54% 287% 132% 184% 38% 2% 99% 270% 1206% 24%
Longan
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 5% 8% 9% 24% 0% 2% 57% 7% 0%
Contains more Calcium +17900%
Contains more Iron +5769.2%
Contains more Magnesium +1740%
Contains more Phosphorus +1942.9%
Contains more Potassium +60.5%
Contains more Zinc +7160%
Contains more Copper +379.3%
Contains more Manganese +17669.2%
Contains less Sodium -100%

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
8
:
2
Longan
Longan
Contains more Vitamin B1 +1158.1%
Contains more Vitamin B2 +92.9%
Contains more Vitamin B3 +1021%
Teff
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 0% 98% 63% 64% 57% 112% 0% 0% 5%
Longan
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 280% 8% 33% 6% 0% 0% 0% 0% 0%
Contains more Vitamin B1 +1158.1%
Contains more Vitamin B2 +92.9%
Contains more Vitamin B3 +1021%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Teff
Teff
4
:
1
Longan
Longan
Contains more Protein +915.3%
Contains more Fats +2280%
Contains more Carbs +383%
Contains more Other +238.6%
Contains more Water +838.2%
Teff
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
Longan
15% 83%
Protein: 1.31 g
Fats: 0.1 g
Carbs: 15.14 g
Water: 82.75 g
Other: 0.7 g
Contains more Protein +915.3%
Contains more Fats +2280%
Contains more Carbs +383%
Contains more Other +238.6%
Contains more Water +838.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Teff Longan
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 Longan Opinion
Net carbs 65.13g 14.04g Teff
Protein 13.3g 1.31g Teff
Fats 2.38g 0.1g Teff
Carbs 73.13g 15.14g Teff
Calories 367kcal 60kcal Teff
Starch 36.56g Teff
Fructose 0.47g Teff
Sugar 1.84g Longan
Fiber 8g 1.1g Teff
Calcium 180mg 1mg Teff
Iron 7.63mg 0.13mg Teff
Magnesium 184mg 10mg Teff
Phosphorus 429mg 21mg Teff
Potassium 427mg 266mg Teff
Sodium 12mg 0mg Longan
Zinc 3.63mg 0.05mg Teff
Copper 0.81mg 0.169mg Teff
Manganese 9.24mg 0.052mg Teff
Selenium 4.4µg Teff
Vitamin A 9IU Teff
Vitamin E 0.08mg Teff
Vitamin C 84mg Longan
Vitamin B1 0.39mg 0.031mg Teff
Vitamin B2 0.27mg 0.14mg Teff
Vitamin B3 3.363mg 0.3mg Teff
Vitamin B5 0.942mg Teff
Vitamin B6 0.482mg Teff
Vitamin K 1.9µg Teff
Tryptophan 0.139mg Teff
Threonine 0.51mg 0.034mg Teff
Isoleucine 0.501mg 0.026mg Teff
Leucine 1.068mg 0.054mg Teff
Lysine 0.376mg 0.046mg Teff
Methionine 0.428mg 0.013mg Teff
Phenylalanine 0.698mg 0.03mg Teff
Valine 0.686mg 0.058mg Teff
Histidine 0.301mg 0.012mg Teff
Saturated Fat 0.449g Longan
Monounsaturated Fat 0.589g Teff
Polyunsaturated fat 1.071g Teff
Omega-3 - ALA 0.135g Teff

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Teff Longan
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
33%
Teff
27%
Longan
Minerals Daily Need Coverage Score
229%
Teff
11%
Longan

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 - 45)
Which food is cheaper?
Teff
Teff is cheaper (difference - $1.4)
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?
Longan
Longan is lower in Sugar (difference - 1.84g)
Which food contains less Sodium?
Longan
Longan contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Longan
Longan is lower in Saturated Fat (difference - 0.449g)

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. Longan - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169089/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.