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.
Infographic
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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
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Calcium
+5900%
Contains
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Iron
+1262.5%
Contains
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Magnesium
+371.8%
Contains
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Phosphorus
+316.5%
Contains
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Potassium
+396.5%
Contains
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Zinc
+411.3%
Contains
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Copper
+664.2%
Contains
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Manganese
+848.7%
Contains
less
Sodium
-66.7%
Contains
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Selenium
+31.8%
Contains
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Calcium
+5900%
Contains
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Iron
+1262.5%
Contains
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Magnesium
+371.8%
Contains
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Phosphorus
+316.5%
Contains
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Potassium
+396.5%
Contains
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Zinc
+411.3%
Contains
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Copper
+664.2%
Contains
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Manganese
+848.7%
Contains
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Sodium
-66.7%
Contains
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Selenium
+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
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Vitamin A
+∞%
Contains
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Vitamin B1
+119.1%
Contains
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Vitamin B2
+291.3%
Contains
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Vitamin B3
+31.3%
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Vitamin B5
+147.9%
Contains
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Vitamin B6
+291.9%
Contains
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Vitamin K
+850%
Contains
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Vitamin E
+112.5%
Contains
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Vitamin A
+∞%
Contains
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Vitamin B1
+119.1%
Contains
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Vitamin B2
+291.3%
Contains
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Vitamin B3
+31.3%
Contains
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Vitamin B5
+147.9%
Contains
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Vitamin B6
+291.9%
Contains
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Vitamin K
+850%
Contains
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Vitamin E
+112.5%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+385.4%
Contains
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Fats
+145.4%
Contains
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Carbs
+185.9%
Contains
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Other
+438.6%
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Water
+696.7%
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
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Protein
+385.4%
Contains
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Fats
+145.4%
Contains
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Carbs
+185.9%
Contains
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Other
+438.6%
Contains
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Water
+696.7%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+59.6%
Contains
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Polyunsaturated fat
+192.6%
Contains
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Saturated Fat
-42.1%
Saturated Fat:
0.449 g
Monounsaturated Fat:
0.589 g
Polyunsaturated fat:
1.071 g
Saturated Fat:
0.26 g
Monounsaturated Fat:
0.369 g
Polyunsaturated fat:
0.366 g
Contains
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Monounsaturated Fat
+59.6%
Contains
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Polyunsaturated fat
+192.6%
Contains
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Saturated Fat
-42.1%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Contains
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Starch
+47.5%
Contains
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Sucrose
+158.3%
Contains
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Glucose
+∞%
Contains
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Fructose
+∞%
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Maltose
+∞%
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
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Starch
+47.5%
Contains
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Sucrose
+158.3%
Contains
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Glucose
+∞%
Contains
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Fructose
+∞%
Contains
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Maltose
+∞%
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 |
| Net carbs | 65.13g | 23.98g |
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| Protein | 13.3g | 2.74g |
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| Fats | 2.38g | 0.97g |
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| Carbs | 73.13g | 25.58g |
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| Calories | 367kcal | 123kcal |
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| Starch | 36.56g | 24.79g |
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| Fructose | 0.47g | 0g |
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| Sugar | 1.84g | 0.24g |
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| Fiber | 8g | 1.6g |
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| Calcium | 180mg | 3mg |
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| Iron | 7.63mg | 0.56mg |
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| Magnesium | 184mg | 39mg |
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| Phosphorus | 429mg | 103mg |
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| Potassium | 427mg | 86mg |
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| Sodium | 12mg | 4mg |
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| Zinc | 3.63mg | 0.71mg |
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| Copper | 0.81mg | 0.106mg |
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| Manganese | 9.24mg | 0.974mg |
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| Selenium | 4.4µg | 5.8µg |
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| Vitamin A | 9IU | 0IU |
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| Vitamin E | 0.08mg | 0.17mg |
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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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| Folate | 9µg |
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| Vitamin K | 1.9µg | 0.2µg |
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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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| 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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| Omega-6 - Linoleic acid | 0.355g |
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| Omega-3 - ALA | 0.135g | 0.011g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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
33%
14%
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.