Teff vs. Pilaf — In-Depth Nutrition Comparison
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The main differences between teff and pilaf
- Teff has more manganese, copper, iron, phosphorus, magnesium, fiber, and zinc; however, pilaf has more selenium and vitamin B1.
- Daily need coverage for manganese for teff is 363% higher.
- Pilaf has 7 times less fiber than teff. Teff has 8g of fiber, while pilaf has 1.2g.
- Teff is lower in sodium.
Food types used in this article are Teff, uncooked and Rice and vermicelli mix, rice pilaf flavor, unprepared.
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 more MagnesiumMagnesium | +475% |
| Contains more CalciumCalcium | +116.9% |
| Contains more PotassiumPotassium | +127.1% |
| Contains more IronIron | +212.7% |
| Contains more CopperCopper | +388% |
| Contains more ZincZinc | +259.4% |
| Contains more PhosphorusPhosphorus | +178.6% |
| Contains less SodiumSodium | -99.1% |
| Contains more ManganeseManganese | +947.6% |
| Contains more SeleniumSelenium | +636.4% |
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 more Vitamin EVitamin E | +100% |
| Contains more Vitamin B2Vitamin B2 | +210.3% |
| Contains more Vitamin B5Vitamin B5 | +31.7% |
| Contains more Vitamin B6Vitamin B6 | +20.5% |
| Contains more Vitamin KVitamin K | +280% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +54.6% |
| Contains more Vitamin B3Vitamin B3 | +82.2% |
| Contains more CholineCholine | +33.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 9.24mg | 0.882mg | 363% |
| Copper | 0.81mg | 0.166mg | 72% |
| Iron | 7.63mg | 2.44mg | 65% |
| Sodium | 12mg | 1303mg | 56% |
| Folate | 212µg | 53% | |
| Selenium | 4.4µg | 32.4µg | 51% |
| Phosphorus | 429mg | 154mg | 39% |
| Magnesium | 184mg | 32mg | 36% |
| Fiber | 8g | 1.2g | 27% |
| Zinc | 3.63mg | 1.01mg | 24% |
| Vitamin B1 | 0.39mg | 0.603mg | 18% |
| Vitamin B3 | 3.363mg | 6.127mg | 17% |
| Vitamin B2 | 0.27mg | 0.087mg | 14% |
| Starch | 36.56g | 71.23g | 14% |
| Calcium | 180mg | 83mg | 10% |
| Potassium | 427mg | 188mg | 7% |
| Vitamin B6 | 0.482mg | 0.4mg | 6% |
| Protein | 13.3g | 10.42g | 6% |
| Vitamin C | 4.1mg | 5% | |
| Polyunsaturated fat | 1.071g | 0.377g | 5% |
| Vitamin B5 | 0.942mg | 0.715mg | 5% |
| Fats | 2.38g | 1.37g | 2% |
| Vitamin B12 | 0.02µg | 1% | |
| Monounsaturated fat | 0.589g | 0.373g | 1% |
| Choline | 13.1mg | 17.5mg | 1% |
| Saturated fat | 0.449g | 0.307g | 1% |
| Fructose | 0.47g | 0g | 1% |
| Carbs | 73.13g | 76.31g | 1% |
| Vitamin K | 1.9µg | 0.5µg | 1% |
| Calories | 367kcal | 359kcal | 0% |
| Net carbs | 65.13g | 75.11g | N/A |
| Cholesterol | 1mg | 0% | |
| Sugar | 1.84g | 1.53g | N/A |
| Vitamin E | 0.08mg | 0.04mg | 0% |
| Vitamin A | 0µg | 4µg | 0% |
| Tryptophan | 0.139mg | 0.086mg | 0% |
| Threonine | 0.51mg | 0.221mg | 0% |
| Isoleucine | 0.501mg | 0.279mg | 0% |
| Leucine | 1.068mg | 0.523mg | 0% |
| Lysine | 0.376mg | 0.189mg | 0% |
| Methionine | 0.428mg | 0.145mg | 0% |
| Phenylalanine | 0.698mg | 0.32mg | 0% |
| Valine | 0.686mg | 0.374mg | 0% |
| Histidine | 0.301mg | 0.15mg | 0% |
| Omega-3 - ALA | 0.135g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +27.6% |
| Contains more FatsFats | +73.7% |
| Contains more OtherOther | +62.9% |
~equal in
Carbs
~76.31g
~equal in
Water
~8.04g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +57.9% |
| Contains more Poly. FatPolyunsaturated fat | +184.1% |
| Contains less Sat. FatSaturated fat | -31.6% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +106.7% |
| Contains more GlucoseGlucose | +630% |
| Contains more FructoseFructose | +∞% |
| Contains more StarchStarch | +94.8% |
| Contains more MaltoseMaltose | +11200% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g