Teff vs. Quinoa — In-Depth Nutrition Comparison
Compare
How are teff and quinoa different?
- Teff has more manganese, iron, copper, phosphorus, magnesium, vitamin B6, vitamin B1, zinc, fiber, and vitamin B3 than quinoa.
- Daily need coverage for manganese for teff is 374% higher.
- Teff contains 8 times more vitamin B3 than quinoa. While teff contains 3.363mg of vitamin B3, quinoa contains only 0.412mg.
Teff, uncooked and Quinoa, cooked are the varieties used in this article.
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.
| Contains more MagnesiumMagnesium | +187.5% |
| Contains more CalciumCalcium | +958.8% |
| Contains more PotassiumPotassium | +148.3% |
| Contains more IronIron | +412.1% |
| Contains more CopperCopper | +321.9% |
| Contains more ZincZinc | +233% |
| Contains more PhosphorusPhosphorus | +182.2% |
| Contains more ManganeseManganese | +1364.3% |
| Contains more SeleniumSelenium | +57.1% |
| Contains less SodiumSodium | -41.7% |
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 B1Vitamin B1 | +264.5% |
| Contains more Vitamin B2Vitamin B2 | +145.5% |
| Contains more Vitamin B3Vitamin B3 | +716.3% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +291.9% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more Vitamin EVitamin E | +687.5% |
| Contains more CholineCholine | +75.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 9.24mg | 0.631mg | 374% |
| Iron | 7.63mg | 1.49mg | 77% |
| Copper | 0.81mg | 0.192mg | 69% |
| Phosphorus | 429mg | 152mg | 40% |
| Magnesium | 184mg | 64mg | 29% |
| Vitamin B6 | 0.482mg | 0.123mg | 28% |
| Vitamin B1 | 0.39mg | 0.107mg | 24% |
| Zinc | 3.63mg | 1.09mg | 23% |
| Fiber | 8g | 2.8g | 21% |
| Vitamin B5 | 0.942mg | 19% | |
| Vitamin B3 | 3.363mg | 0.412mg | 18% |
| Protein | 13.3g | 4.4g | 18% |
| Carbs | 73.13g | 21.3g | 17% |
| Calcium | 180mg | 17mg | 16% |
| Vitamin B2 | 0.27mg | 0.11mg | 12% |
| Calories | 367kcal | 120kcal | 12% |
| Folate | 42µg | 11% | |
| Starch | 36.56g | 17.63g | 8% |
| Potassium | 427mg | 172mg | 8% |
| Vitamin E | 0.08mg | 0.63mg | 4% |
| Selenium | 4.4µg | 2.8µg | 3% |
| Vitamin K | 1.9µg | 0µg | 2% |
| Choline | 13.1mg | 23mg | 2% |
| Fructose | 0.47g | 1% | |
| Fats | 2.38g | 1.92g | 1% |
| Saturated fat | 0.449g | 0.231g | 1% |
| Net carbs | 65.13g | 18.5g | N/A |
| Sugar | 1.84g | 0.87g | N/A |
| Sodium | 12mg | 7mg | 0% |
| Monounsaturated fat | 0.589g | 0.528g | 0% |
| Polyunsaturated fat | 1.071g | 1.078g | 0% |
| Tryptophan | 0.139mg | 0.052mg | 0% |
| Threonine | 0.51mg | 0.131mg | 0% |
| Isoleucine | 0.501mg | 0.157mg | 0% |
| Leucine | 1.068mg | 0.261mg | 0% |
| Lysine | 0.376mg | 0.239mg | 0% |
| Methionine | 0.428mg | 0.096mg | 0% |
| Phenylalanine | 0.698mg | 0.185mg | 0% |
| Valine | 0.686mg | 0.185mg | 0% |
| Histidine | 0.301mg | 0.127mg | 0% |
| Omega-3 - DHA | 0.015g | N/A | |
| Omega-3 - ALA | 0.135g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +202.3% |
| Contains more FatsFats | +24% |
| Contains more CarbsCarbs | +243.3% |
| Contains more OtherOther | +207.8% |
| Contains more WaterWater | +711.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +11.6% |
| Contains less Sat. FatSaturated fat | -48.6% |
~equal in
Polyunsaturated fat
~1.078g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +107.4% |
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g