Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Teff
  5. Compare
  6. Teff vs. Quinoa

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 from 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

Teff vs Quinoa 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
Quinoa
Quinoa
Contains more Calcium +958.8%
Contains more Iron +412.1%
Contains more Magnesium +187.5%
Contains more Phosphorus +182.2%
Contains more Potassium +148.3%
Contains more Zinc +233%
Contains more Copper +321.9%
Contains more Manganese +1364.3%
Contains more Selenium +57.1%
Contains less Sodium -41.7%
Teff
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 54% 287% 132% 184% 38% 2% 99% 270% 1206% 24%
Quinoa
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 56% 46% 66% 16% 1% 30% 64% 83% 16%
Contains more Calcium +958.8%
Contains more Iron +412.1%
Contains more Magnesium +187.5%
Contains more Phosphorus +182.2%
Contains more Potassium +148.3%
Contains more Zinc +233%
Contains more Copper +321.9%
Contains more Manganese +1364.3%
Contains more Selenium +57.1%
Contains less Sodium -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.
Teff
Teff
7
:
5
Quinoa
Quinoa
Contains more Vitamin A +80%
Contains more Vitamin B1 +264.5%
Contains more Vitamin B2 +145.5%
Contains more Vitamin B3 +716.3%
Contains more Vitamin B6 +291.9%
Contains more Vitamin K +∞%
Contains more Vitamin E +687.5%
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%
Quinoa
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 13% 0% 0% 27% 26% 8% 0% 29% 32% 0% 0%
Contains more Vitamin A +80%
Contains more Vitamin B1 +264.5%
Contains more Vitamin B2 +145.5%
Contains more Vitamin B3 +716.3%
Contains more Vitamin B6 +291.9%
Contains more Vitamin K +∞%
Contains more Vitamin E +687.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Teff
Teff
4
:
1
Quinoa
Quinoa
Contains more Protein +202.3%
Contains more Fats +24%
Contains more Carbs +243.3%
Contains more Other +207.8%
Contains more Water +711.9%
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
Quinoa
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
Contains more Protein +202.3%
Contains more Fats +24%
Contains more Carbs +243.3%
Contains more Other +207.8%
Contains more Water +711.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Teff
Teff
1
:
2
Quinoa
Quinoa
Contains more Monounsaturated Fat +11.6%
Contains less Saturated Fat -48.6%
Equal in Polyunsaturated fat - 1.078
Teff
21% 28% 51%
Saturated Fat: 0.449 g
Monounsaturated Fat: 0.589 g
Polyunsaturated fat: 1.071 g
Quinoa
13% 29% 59%
Saturated Fat: 0.231 g
Monounsaturated Fat: 0.528 g
Polyunsaturated fat: 1.078 g
Contains more Monounsaturated Fat +11.6%
Contains less Saturated Fat -48.6%
Equal in Polyunsaturated fat - 1.078

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Teff
Teff
5
:
0
Quinoa
Quinoa
Contains more Starch +107.4%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Teff
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
Quinoa
100%
Starch: 17.63 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +107.4%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Teff Quinoa Opinion
Net carbs 65.13g 18.5g Teff
Protein 13.3g 4.4g Teff
Fats 2.38g 1.92g Teff
Carbs 73.13g 21.3g Teff
Calories 367kcal 120kcal Teff
Starch 36.56g 17.63g Teff
Fructose 0.47g Teff
Sugar 1.84g 0.87g Quinoa
Fiber 8g 2.8g Teff
Calcium 180mg 17mg Teff
Iron 7.63mg 1.49mg Teff
Magnesium 184mg 64mg Teff
Phosphorus 429mg 152mg Teff
Potassium 427mg 172mg Teff
Sodium 12mg 7mg Quinoa
Zinc 3.63mg 1.09mg Teff
Copper 0.81mg 0.192mg Teff
Manganese 9.24mg 0.631mg Teff
Selenium 4.4µg 2.8µg Teff
Vitamin A 9IU 5IU Teff
Vitamin E 0.08mg 0.63mg Quinoa
Vitamin B1 0.39mg 0.107mg Teff
Vitamin B2 0.27mg 0.11mg Teff
Vitamin B3 3.363mg 0.412mg Teff
Vitamin B5 0.942mg Teff
Vitamin B6 0.482mg 0.123mg Teff
Folate 42µg Quinoa
Vitamin K 1.9µg 0µg Teff
Tryptophan 0.139mg 0.052mg Teff
Threonine 0.51mg 0.131mg Teff
Isoleucine 0.501mg 0.157mg Teff
Leucine 1.068mg 0.261mg Teff
Lysine 0.376mg 0.239mg Teff
Methionine 0.428mg 0.096mg Teff
Phenylalanine 0.698mg 0.185mg Teff
Valine 0.686mg 0.185mg Teff
Histidine 0.301mg 0.127mg Teff
Saturated Fat 0.449g 0.231g Quinoa
Omega-3 - DHA 0.015g Quinoa
Monounsaturated Fat 0.589g 0.528g Teff
Polyunsaturated fat 1.071g 1.078g Quinoa
Omega-3 - ALA 0.135g Teff

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Teff Quinoa
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
11%
Quinoa
Minerals Daily Need Coverage Score
229%
Teff
38%
Quinoa

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 - 53)
Which food is richer in minerals?
Teff
Teff is relatively richer in minerals
Which food is lower in Sugar?
Quinoa
Quinoa is lower in Sugar (difference - 0.97g)
Which food contains less Sodium?
Quinoa
Quinoa contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Quinoa
Quinoa is lower in Saturated Fat (difference - 0.218g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.