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Teff vs. Potato — In-Depth Nutrition Comparison

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The main differences between Teff and Potato

  • Potato contains less Manganese, Iron, Copper, Phosphorus, Magnesium, Zinc, Vitamin B1, Fiber, Vitamin B2, and Calcium than Teff.
  • Daily need coverage for Manganese from Teff is 393% higher.
  • Potato has 15 times less Calcium than Teff. Teff has 180mg of Calcium, while Potato has 12mg.

Food types used in this article are Teff, uncooked and Potatoes, flesh and skin, raw.

Infographic

Teff vs Potato 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
8
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%
Potato
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 38% 30% 37% 8.2% 24% 0.78% 26% 2.2%
Contains more MagnesiumMagnesium +700%
Contains more CalciumCalcium +1400%
Contains more IronIron +842%
Contains more CopperCopper +636.4%
Contains more ZincZinc +1110%
Contains more PhosphorusPhosphorus +652.6%
Contains more ManganeseManganese +4520%
Contains more SeleniumSelenium +1000%
Contains less SodiumSodium -50%
~equal in Potassium ~425mg

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
7
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% 0.54% 1.6% 0% 98% 62% 63% 57% 111% 0% 4.8% 0% 7.1%
Potato
2
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 66% 0.12% 0.2% 0% 20% 7.4% 20% 18% 69% 0% 5% 11% 6.6%
Contains more Vitamin AVitamin A +350%
Contains more Vitamin EVitamin E +700%
Contains more Vitamin B1Vitamin B1 +381.5%
Contains more Vitamin B2Vitamin B2 +743.8%
Contains more Vitamin B3Vitamin B3 +217%
Contains more Vitamin B5Vitamin B5 +219.3%
Contains more Vitamin B6Vitamin B6 +61.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~2µg
~equal in Choline ~12.1mg

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
Potato
1
2% 17% 79%
Protein: 2.05 g
Fats: 0.09 g
Carbs: 17.49 g
Water: 79.25 g
Other: 1.12 g
Contains more ProteinProtein +548.8%
Contains more FatsFats +2544.4%
Contains more CarbsCarbs +318.1%
Contains more OtherOther +111.6%
Contains more WaterWater +798.5%

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
Potato
1
36% 3% 61%
Saturated Fat: Sat. Fat 0.025 g
Monounsaturated Fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.042 g
Contains more Mono. FatMonounsaturated Fat +29350%
Contains more Poly. FatPolyunsaturated fat +2450%
Contains less Sat. FatSaturated Fat -94.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Teff
5
95% 2%
Starch: 36.56 g
Sucrose: 0.62 g
Glucose: 0.73 g
Fructose: 0.47 g
Lactose: 0 g
Maltose: 0.01 g
Galactose: 0 g
Potato
0
95% 2%
Starch: 15.29 g
Sucrose: 0.17 g
Glucose: 0.31 g
Fructose: 0.26 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +139.1%
Contains more SucroseSucrose +264.7%
Contains more GlucoseGlucose +135.5%
Contains more FructoseFructose +80.8%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Teff Potato Opinion
Calories 367kcal 77kcal Teff
Protein 13.3g 2.05g Teff
Fats 2.38g 0.09g Teff
Vitamin C 19.7mg Potato
Net carbs 65.13g 15.39g Teff
Carbs 73.13g 17.49g Teff
Magnesium 184mg 23mg Teff
Calcium 180mg 12mg Teff
Potassium 427mg 425mg Teff
Iron 7.63mg 0.81mg Teff
Sugar 1.84g 0.82g Potato
Fiber 8g 2.1g Teff
Copper 0.81mg 0.11mg Teff
Zinc 3.63mg 0.3mg Teff
Starch 36.56g 15.29g Teff
Phosphorus 429mg 57mg Teff
Sodium 12mg 6mg Potato
Vitamin A 9IU 2IU Teff
Vitamin E 0.08mg 0.01mg Teff
Manganese 9.24mg 0.2mg Teff
Selenium 4.4µg 0.4µg Teff
Vitamin B1 0.39mg 0.081mg Teff
Vitamin B2 0.27mg 0.032mg Teff
Vitamin B3 3.363mg 1.061mg Teff
Vitamin B5 0.942mg 0.295mg Teff
Vitamin B6 0.482mg 0.298mg Teff
Vitamin K 1.9µg 2µg Potato
Folate 15µg Potato
Choline 13.1mg 12.1mg Teff
Saturated Fat 0.449g 0.025g Potato
Monounsaturated Fat 0.589g 0.002g Teff
Polyunsaturated fat 1.071g 0.042g Teff
Tryptophan 0.139mg 0.021mg Teff
Threonine 0.51mg 0.067mg Teff
Isoleucine 0.501mg 0.066mg Teff
Leucine 1.068mg 0.098mg Teff
Lysine 0.376mg 0.107mg Teff
Methionine 0.428mg 0.032mg Teff
Phenylalanine 0.698mg 0.081mg Teff
Valine 0.686mg 0.103mg Teff
Histidine 0.301mg 0.035mg Teff
Fructose 0.47g 0.26g Teff
Omega-3 - ALA 0.135g Teff

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Teff Potato
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
17%
Potato
Minerals Daily Need Coverage Score
229%
Teff
19%
Potato

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 - 86)
Which food is cheaper?
Teff
Teff is cheaper (difference - $0.2)
Which food is richer in minerals?
Teff
Teff is relatively richer in minerals
Which food is lower in Sugar?
Potato
Potato is lower in Sugar (difference - 1.02g)
Which food contains less Sodium?
Potato
Potato contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Potato
Potato is lower in Saturated Fat (difference - 0.424g)
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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/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.