Teff vs. Brown rice — In-Depth Nutrition Comparison
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How are Teff and Brown rice different?
- Teff has more Manganese, Iron, Copper, Phosphorus, Magnesium, Vitamin B6, Zinc, Fiber, Calcium, and Vitamin B1 than Brown rice.
- Daily need coverage for Manganese from Teff is 359% higher.
- Teff contains 60 times more Calcium than Brown rice. While Teff contains 180mg of Calcium, Brown rice contains only 3mg.
Teff, uncooked and Rice, brown, long-grain, cooked are the varieties used in this article.
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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 | +371.8% |
| Contains more CalciumCalcium | +5900% |
| Contains more PotassiumPotassium | +396.5% |
| Contains more IronIron | +1262.5% |
| Contains more CopperCopper | +664.2% |
| Contains more ZincZinc | +411.3% |
| Contains more PhosphorusPhosphorus | +316.5% |
| Contains more ManganeseManganese | +848.7% |
| Contains less SodiumSodium | -66.7% |
| Contains more SeleniumSelenium | +31.8% |
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 AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +119.1% |
| Contains more Vitamin B2Vitamin B2 | +291.3% |
| Contains more Vitamin B3Vitamin B3 | +31.3% |
| Contains more Vitamin B5Vitamin B5 | +147.9% |
| Contains more Vitamin B6Vitamin B6 | +291.9% |
| Contains more Vitamin KVitamin K | +850% |
| Contains more CholineCholine | +42.4% |
| Contains more Vitamin EVitamin E | +112.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
13.3 g
Fats:
2.38 g
Carbs:
73.13 g
Water:
8.82 g
Other:
2.37 g
Protein:
2.74 g
Fats:
0.97 g
Carbs:
25.58 g
Water:
70.27 g
Other:
0.44 g
| Contains more ProteinProtein | +385.4% |
| Contains more FatsFats | +145.4% |
| Contains more CarbsCarbs | +185.9% |
| Contains more OtherOther | +438.6% |
| Contains more WaterWater | +696.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.449 g
Monounsaturated Fat:
Mono. Fat
0.589 g
Polyunsaturated fat:
Poly. Fat
1.071 g
Saturated Fat:
Sat. Fat
0.26 g
Monounsaturated Fat:
Mono. Fat
0.369 g
Polyunsaturated fat:
Poly. Fat
0.366 g
| Contains more Mono. FatMonounsaturated Fat | +59.6% |
| Contains more Poly. FatPolyunsaturated fat | +192.6% |
| Contains less Sat. FatSaturated Fat | -42.1% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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
Starch:
24.79 g
Sucrose:
0.24 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +47.5% |
| Contains more SucroseSucrose | +158.3% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| 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.
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| Lower in Cholesterol |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 367kcal | 123kcal |
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| Protein | 13.3g | 2.74g |
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| Fats | 2.38g | 0.97g |
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| Net carbs | 65.13g | 23.98g |
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| Carbs | 73.13g | 25.58g |
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| Magnesium | 184mg | 39mg |
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| Calcium | 180mg | 3mg |
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| Potassium | 427mg | 86mg |
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| Iron | 7.63mg | 0.56mg |
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| Sugar | 1.84g | 0.24g |
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| Fiber | 8g | 1.6g |
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| Copper | 0.81mg | 0.106mg |
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| Zinc | 3.63mg | 0.71mg |
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| Starch | 36.56g | 24.79g |
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| Phosphorus | 429mg | 103mg |
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| Sodium | 12mg | 4mg |
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| Vitamin A | 9IU | 0IU |
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| Vitamin E | 0.08mg | 0.17mg |
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| Manganese | 9.24mg | 0.974mg |
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| Selenium | 4.4µg | 5.8µg |
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| Vitamin B1 | 0.39mg | 0.178mg |
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| Vitamin B2 | 0.27mg | 0.069mg |
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| Vitamin B3 | 3.363mg | 2.561mg |
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| Vitamin B5 | 0.942mg | 0.38mg |
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| Vitamin B6 | 0.482mg | 0.123mg |
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| Vitamin K | 1.9µg | 0.2µg |
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| Folate | 9µg |
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| Choline | 13.1mg | 9.2mg |
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| Saturated Fat | 0.449g | 0.26g |
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| Monounsaturated Fat | 0.589g | 0.369g |
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| Polyunsaturated fat | 1.071g | 0.366g |
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| Tryptophan | 0.139mg | 0.033mg |
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| Threonine | 0.51mg | 0.095mg |
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| Isoleucine | 0.501mg | 0.109mg |
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| Leucine | 1.068mg | 0.214mg |
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| Lysine | 0.376mg | 0.099mg |
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| Methionine | 0.428mg | 0.058mg |
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| Phenylalanine | 0.698mg | 0.133mg |
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| Valine | 0.686mg | 0.151mg |
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| Histidine | 0.301mg | 0.066mg |
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| Fructose | 0.47g | 0g |
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| Omega-3 - ALA | 0.135g | 0.011g |
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| Omega-6 - Linoleic acid | 0.355g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
13%
Minerals Daily Need Coverage Score
229%
32%
Comparison summary
Which food is lower in Cholesterol?
Teff is lower in Cholesterol (difference - 0mg)
Which food is lower in glycemic index?
Teff is lower in glycemic index (difference - 66)
Which food is cheaper?
Teff is cheaper (difference - $2)
Which food is richer in minerals?
Teff is relatively richer in minerals
Which food is lower in Sugar?
Brown rice is lower in Sugar (difference - 1.6g)
Which food contains less Sodium?
Brown rice contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Brown rice is lower in Saturated Fat (difference - 0.189g)
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.