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  6. Teff vs. Mustard Greens

Teff vs. Mustard Greens — In-Depth Nutrition Comparison

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Summary of differences between teff and mustard Greens

  • Teff has more iron, copper, phosphorus, magnesium, zinc, vitamin B6, vitamin B1, and fiber, while mustard Greens have more vitamin K and vitamin A.
  • Mustard Greens cover your daily need for vitamin K, 492% more than teff.
  • Teff contains 17 times more zinc than mustard Greens. While teff contains 3.63mg of zinc, mustard Greens contain only 0.22mg.

These are the specific foods used in this comparison Teff, uncooked and Mustard greens, cooked, boiled, drained, without salt.

Infographic

Teff vs Mustard Greens 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
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 9.3% 35% 14% 33% 49% 6% 18% 1.2% 0% 3.3%
Contains more MagnesiumMagnesium +1315.4%
Contains more CalciumCalcium +52.5%
Contains more PotassiumPotassium +163.6%
Contains more IronIron +777%
Contains more CopperCopper +454.8%
Contains more ZincZinc +1550%
Contains more PhosphorusPhosphorus +921.4%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +633.3%
Contains less SodiumSodium -25%

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%
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 84% 0% 206% 36% 10% 15% 8.1% 7.2% 23% 0% 1482% 6.8%
Contains more Vitamin B1Vitamin B1 +851.2%
Contains more Vitamin B2Vitamin B2 +328.6%
Contains more Vitamin B3Vitamin B3 +676.7%
Contains more Vitamin B5Vitamin B5 +685%
Contains more Vitamin B6Vitamin B6 +391.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2125%
Contains more Vitamin KVitamin K +31094.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Teff Mustard Greens DV% diff.
Vitamin K 1.9µg 592.7µg 492%
Manganese 9.24mg 402%
Iron 7.63mg 0.87mg 85%
Copper 0.81mg 0.146mg 74%
Vitamin A 0µg 618µg 69%
Phosphorus 429mg 42mg 55%
Magnesium 184mg 13mg 41%
Zinc 3.63mg 0.22mg 31%
Vitamin B6 0.482mg 0.098mg 30%
Vitamin B1 0.39mg 0.041mg 29%
Vitamin C 25.3mg 28%
Fiber 8g 2g 24%
Carbs 73.13g 4.51g 23%
Protein 13.3g 2.56g 21%
Vitamin B3 3.363mg 0.433mg 18%
Calories 367kcal 26kcal 17%
Vitamin B2 0.27mg 0.063mg 16%
Vitamin B5 0.942mg 0.12mg 16%
Starch 36.56g 15%
Vitamin E 0.08mg 1.78mg 11%
Potassium 427mg 162mg 8%
Selenium 4.4µg 0.6µg 7%
Polyunsaturated fat 1.071g 0.046g 7%
Calcium 180mg 118mg 6%
Fats 2.38g 0.47g 3%
Folate 9µg 2%
Choline 13.1mg 0.4mg 2%
Saturated fat 0.449g 0.012g 2%
Monounsaturated fat 0.589g 0.11g 1%
Fructose 0.47g 1%
Protein per 100 calories 3.6g 9.8g N/A
Calories per 10 g protein 276kcal 102kcal N/A
Weight per 100 calories 27g 385g N/A
Unsaturated / Saturated Fat ratio 3.7 13 N/A
Net carbs 65.13g 2.51g N/A
Sugar 1.84g 1.41g N/A
Sodium 12mg 9mg 0%
Tryptophan 0.139mg 0%
Threonine 0.51mg 0%
Isoleucine 0.501mg 0%
Leucine 1.068mg 0%
Lysine 0.376mg 0%
Methionine 0.428mg 0%
Phenylalanine 0.698mg 0%
Valine 0.686mg 0%
Histidine 0.301mg 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
3% 5% 92%
Protein: 2.56 g
Fats: 0.47 g
Carbs: 4.51 g
Water: 91.78 g
Other: 0.68 g
Contains more ProteinProtein +419.5%
Contains more FatsFats +406.4%
Contains more CarbsCarbs +1521.5%
Contains more OtherOther +248.5%
Contains more WaterWater +940.6%

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
7% 65% 27%
Saturated fat: Sat. Fat 0.012 g
Monounsaturated fat: Mono. Fat 0.11 g
Polyunsaturated fat: Poly. Fat 0.046 g
Contains more Mono. FatMonounsaturated fat +435.5%
Contains more Poly. FatPolyunsaturated fat +2228.3%
Contains less Sat. FatSaturated fat -97.3%

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. Mustard Greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169257/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.