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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.

Infographic

Teff vs Rice 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
8
:
2
Rice
Contains more Calcium +1700%
Contains more Iron +3715%
Contains more Magnesium +1433.3%
Contains more Phosphorus +897.7%
Contains more Potassium +1120%
Contains more Zinc +640.8%
Contains more Copper +1073.9%
Contains more Manganese +1857.6%
Contains less Sodium -91.7%
Contains more Selenium +70.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 54% 287% 132% 184% 38% 2% 99% 270% 1206% 24%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 8% 9% 19% 4% 1% 14% 24% 62% 41%
Contains more Calcium +1700%
Contains more Iron +3715%
Contains more Magnesium +1433.3%
Contains more Phosphorus +897.7%
Contains more Potassium +1120%
Contains more Zinc +640.8%
Contains more Copper +1073.9%
Contains more Manganese +1857.6%
Contains less Sodium -91.7%
Contains more Selenium +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.
Teff
8
:
4
Rice
Contains more Vitamin A +∞%
Contains more Vitamin E +100%
Contains more Vitamin B1 +1850%
Contains more Vitamin B2 +1976.9%
Contains more Vitamin B3 +740.8%
Contains more Vitamin B5 +141.5%
Contains more Vitamin B6 +418.3%
Contains more Vitamin K +∞%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 5% 3% 8% 24% 22% 3% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +100%
Contains more Vitamin B1 +1850%
Contains more Vitamin B2 +1976.9%
Contains more Vitamin B3 +740.8%
Contains more Vitamin B5 +141.5%
Contains more Vitamin B6 +418.3%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Teff
4
:
1
Rice
Contains more Protein +394.4%
Contains more Fats +750%
Contains more Carbs +159.6%
Contains more Other +464.3%
Contains more Water +676%
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
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Contains more Protein +394.4%
Contains more Fats +750%
Contains more Carbs +159.6%
Contains more Other +464.3%
Contains more Water +676%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Teff
2
:
1
Rice
Contains more Monounsaturated Fat +569.3%
Contains more Polyunsaturated fat +1309.2%
Contains less Saturated Fat -82.9%
21% 28% 51%
Saturated Fat: 0.449 g
Monounsaturated Fat: 0.589 g
Polyunsaturated fat: 1.071 g
32% 37% 32%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.076 g
Contains more Monounsaturated Fat +569.3%
Contains more Polyunsaturated fat +1309.2%
Contains less Saturated Fat -82.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Teff Rice
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 Rice Opinion
Net carbs 65.13g 27.77g Teff
Protein 13.3g 2.69g Teff
Fats 2.38g 0.28g Teff
Carbs 73.13g 28.17g Teff
Calories 367kcal 130kcal Teff
Starch 36.56g Teff
Fructose 0.47g Teff
Sugar 1.84g 0.05g Rice
Fiber 8g 0.4g Teff
Calcium 180mg 10mg Teff
Iron 7.63mg 0.2mg Teff
Magnesium 184mg 12mg Teff
Phosphorus 429mg 43mg Teff
Potassium 427mg 35mg Teff
Sodium 12mg 1mg Rice
Zinc 3.63mg 0.49mg Teff
Copper 0.81mg 0.069mg Teff
Manganese 9.24mg 0.472mg Teff
Selenium 4.4µg 7.5µg Rice
Vitamin A 9IU 0IU Teff
Vitamin E 0.08mg 0.04mg Teff
Vitamin B1 0.39mg 0.02mg Teff
Vitamin B2 0.27mg 0.013mg Teff
Vitamin B3 3.363mg 0.4mg Teff
Vitamin B5 0.942mg 0.39mg Teff
Vitamin B6 0.482mg 0.093mg Teff
Folate 3µg Rice
Vitamin K 1.9µg 0µg Teff
Tryptophan 0.139mg 0.031mg Teff
Threonine 0.51mg 0.096mg Teff
Isoleucine 0.501mg 0.116mg Teff
Leucine 1.068mg 0.222mg Teff
Lysine 0.376mg 0.097mg Teff
Methionine 0.428mg 0.063mg Teff
Phenylalanine 0.698mg 0.144mg Teff
Valine 0.686mg 0.164mg Teff
Histidine 0.301mg 0.063mg Teff
Saturated Fat 0.449g 0.077g Rice
Monounsaturated Fat 0.589g 0.088g Teff
Polyunsaturated fat 1.071g 0.076g Teff
Omega-3 - ALA 0.135g Teff

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Teff Rice
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
5%
Rice
Minerals Daily Need Coverage Score
229%
Teff
18%
Rice

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 - 60)
Which food is cheaper?
Teff
Teff is cheaper (difference - $1)
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?
Rice
Rice is lower in Sugar (difference - 1.79g)
Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Rice
Rice is lower in Saturated Fat (difference - 0.372g)

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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169757/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.