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Teff vs. Rambutan — In-Depth Nutrition Comparison

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Summary of differences between teff and rambutan

  • The amount of manganese, iron, copper, phosphorus, magnesium, vitamin B6, zinc, vitamin B1, fiber, and vitamin B2 in teff is higher than in rambutan.
  • Teff covers your daily need for manganese, 387% more than rambutan.
  • Teff contains 48 times more phosphorus than rambutan. While teff contains 429mg of phosphorus, rambutan contains only 9mg.

These are the specific foods used in this comparison Teff, uncooked and Rambutan, canned, syrup pack.

Infographic

Teff vs Rambutan 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
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 5% 6.6% 3.7% 13% 22% 2.2% 3.9% 1.4% 45% 0%
Contains more MagnesiumMagnesium +2528.6%
Contains more CalciumCalcium +718.2%
Contains more PotassiumPotassium +916.7%
Contains more IronIron +2080%
Contains more CopperCopper +1127.3%
Contains more ZincZinc +4437.5%
Contains more PhosphorusPhosphorus +4666.7%
Contains more ManganeseManganese +2593.9%
Contains more SeleniumSelenium +∞%
~equal in Sodium ~11mg

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
8
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% 1.6% 0% 98% 62% 63% 57% 111% 0% 4.8% 0% 7.1%
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 16% 0% 0% 0% 3.3% 5.1% 25% 1.1% 4.6% 0% 0% 6% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +2900%
Contains more Vitamin B2Vitamin B2 +1127.3%
Contains more Vitamin B3Vitamin B3 +148.7%
Contains more Vitamin B5Vitamin B5 +5133.3%
Contains more Vitamin B6Vitamin B6 +2310%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

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
21% 78%
Protein: 0.65 g
Fats: 0.21 g
Carbs: 20.87 g
Water: 78.04 g
Other: 0.23 g
Contains more ProteinProtein +1946.2%
Contains more FatsFats +1033.3%
Contains more CarbsCarbs +250.4%
Contains more OtherOther +930.4%
Contains more WaterWater +784.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Teff Rambutan DV% diff.
Manganese 9.24mg 0.343mg 387%
Iron 7.63mg 0.35mg 91%
Copper 0.81mg 0.066mg 83%
Phosphorus 429mg 9mg 60%
Magnesium 184mg 7mg 42%
Vitamin B6 0.482mg 0.02mg 36%
Zinc 3.63mg 0.08mg 32%
Vitamin B1 0.39mg 0.013mg 31%
Fiber 8g 0.9g 28%
Protein 13.3g 0.65g 25%
Vitamin B2 0.27mg 0.022mg 19%
Vitamin B5 0.942mg 0.018mg 18%
Carbs 73.13g 20.87g 17%
Calcium 180mg 22mg 16%
Starch 36.56g 15%
Calories 367kcal 82kcal 14%
Vitamin B3 3.363mg 1.352mg 13%
Potassium 427mg 42mg 11%
Selenium 4.4µg 8%
Polyunsaturated fat 1.071g 7%
Vitamin C 4.9mg 5%
Fats 2.38g 0.21g 3%
Vitamin K 1.9µg 2%
Folate 8µg 2%
Choline 13.1mg 2%
Saturated fat 0.449g 2%
Monounsaturated fat 0.589g 1%
Fructose 0.47g 1%
Vitamin E 0.08mg 1%
Net carbs 65.13g 19.97g N/A
Sugar 1.84g N/A
Sodium 12mg 11mg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Teff Rambutan
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
5%
Rambutan
Minerals Daily Need Coverage Score
229%
Teff
10%
Rambutan

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 - 59)
Which food is cheaper?
Teff
Teff is cheaper (difference - $4)
Which food is richer in minerals?
Teff
Teff is relatively richer in minerals
Which food is richer in vitamins?
Teff
Teff is relatively richer in vitamins
Which food is lower in Sugar?
Rambutan
Rambutan is lower in Sugar (difference - 1.84g)
Which food contains less Sodium?
Rambutan
Rambutan contains less Sodium (difference - 1mg)
Which food is lower in Saturated fat?
Rambutan
Rambutan is lower in Saturated fat (difference - 0.449g)

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. Rambutan - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168167/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.