Teff vs. Rice — In-Depth Nutrition Comparison
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What are the differences between teff and rice?
- Teff is richer than rice in manganese, iron, copper, phosphorus, magnesium, vitamin B1, fiber, vitamin B6, zinc, and vitamin B2.
- Teff's daily need coverage for manganese is 381% more.
- Teff has 38 times more iron than rice. While teff has 7.63mg of iron, rice has only 0.2mg.
We used Teff, uncooked and Rice, white, long-grain, regular, unenriched, cooked without salt types 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 | +1433.3% |
| Contains more CalciumCalcium | +1700% |
| Contains more PotassiumPotassium | +1120% |
| Contains more IronIron | +3715% |
| Contains more CopperCopper | +1073.9% |
| Contains more ZincZinc | +640.8% |
| Contains more PhosphorusPhosphorus | +897.7% |
| Contains more ManganeseManganese | +1857.6% |
| Contains less SodiumSodium | -91.7% |
| Contains more SeleniumSelenium | +70.5% |
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 EVitamin E | +100% |
| Contains more Vitamin B1Vitamin B1 | +1850% |
| Contains more Vitamin B2Vitamin B2 | +1976.9% |
| Contains more Vitamin B3Vitamin B3 | +740.8% |
| Contains more Vitamin B5Vitamin B5 | +141.5% |
| Contains more Vitamin B6Vitamin B6 | +418.3% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +523.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 9.24mg | 0.472mg | 381% |
| Iron | 7.63mg | 0.2mg | 93% |
| Copper | 0.81mg | 0.069mg | 82% |
| Phosphorus | 429mg | 43mg | 55% |
| Magnesium | 184mg | 12mg | 41% |
| Vitamin B1 | 0.39mg | 0.02mg | 31% |
| Vitamin B6 | 0.482mg | 0.093mg | 30% |
| Fiber | 8g | 0.4g | 30% |
| Zinc | 3.63mg | 0.49mg | 29% |
| Protein | 13.3g | 2.69g | 21% |
| Vitamin B2 | 0.27mg | 0.013mg | 20% |
| Vitamin B3 | 3.363mg | 0.4mg | 19% |
| Calcium | 180mg | 10mg | 17% |
| Carbs | 73.13g | 28.17g | 15% |
| Starch | 36.56g | 15% | |
| Calories | 367kcal | 130kcal | 12% |
| Potassium | 427mg | 35mg | 12% |
| Vitamin B5 | 0.942mg | 0.39mg | 11% |
| Polyunsaturated fat | 1.071g | 0.076g | 7% |
| Selenium | 4.4µg | 7.5µg | 6% |
| Fats | 2.38g | 0.28g | 3% |
| Vitamin K | 1.9µg | 0µg | 2% |
| Choline | 13.1mg | 2.1mg | 2% |
| Saturated fat | 0.449g | 0.077g | 2% |
| Monounsaturated fat | 0.589g | 0.088g | 1% |
| Fructose | 0.47g | 1% | |
| Folate | 3µg | 1% | |
| Net carbs | 65.13g | 27.77g | N/A |
| Sugar | 1.84g | 0.05g | N/A |
| Sodium | 12mg | 1mg | 0% |
| Vitamin E | 0.08mg | 0.04mg | 0% |
| Tryptophan | 0.139mg | 0.031mg | 0% |
| Threonine | 0.51mg | 0.096mg | 0% |
| Isoleucine | 0.501mg | 0.116mg | 0% |
| Leucine | 1.068mg | 0.222mg | 0% |
| Lysine | 0.376mg | 0.097mg | 0% |
| Methionine | 0.428mg | 0.063mg | 0% |
| Phenylalanine | 0.698mg | 0.144mg | 0% |
| Valine | 0.686mg | 0.164mg | 0% |
| Histidine | 0.301mg | 0.063mg | 0% |
| Omega-3 - ALA | 0.135g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +394.4% |
| Contains more FatsFats | +750% |
| Contains more CarbsCarbs | +159.6% |
| Contains more OtherOther | +464.3% |
| Contains more WaterWater | +676% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +569.3% |
| Contains more Poly. FatPolyunsaturated fat | +1309.2% |
| Contains less Sat. FatSaturated fat | -82.9% |