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  6. Teff vs. Chia seeds

Teff vs. Chia seeds — In-Depth Nutrition Comparison

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How are teff and chia seeds different?

  • Teff is richer in manganese, while chia seeds are higher in fiber, selenium, phosphorus, calcium, magnesium, vitamin B3, vitamin B1, and copper.
  • Teff covers your daily need for manganese, 283% more than chia seeds.
  • Teff is lower in saturated fat.

Teff, uncooked and Seeds, chia seeds, dried types were used in this article.

Infographic

Teff vs Chia seeds 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
Teff
2
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 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
Contains less SodiumSodium -25%
Contains more ManganeseManganese +239.3%
Contains more MagnesiumMagnesium +82.1%
Contains more CalciumCalcium +250.6%
Contains more CopperCopper +14.1%
Contains more ZincZinc +26.2%
Contains more PhosphorusPhosphorus +100.5%
Contains more SeleniumSelenium +1154.5%
~equal in Potassium ~407mg
~equal in Iron ~7.72mg

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
Teff
5
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 5.3% 0% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
Contains more Vitamin B2Vitamin B2 +58.8%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +525%
Contains more Vitamin B1Vitamin B1 +59%
Contains more Vitamin B3Vitamin B3 +162.6%
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Teff Chia seeds DV% diff.
Manganese 9.24mg 2.723mg 283%
Polyunsaturated fat 1.071g 23.665g 151%
Fiber 8g 34.4g 106%
Selenium 4.4µg 55.2µg 92%
Phosphorus 429mg 860mg 62%
Calcium 180mg 631mg 45%
Fats 2.38g 30.74g 44%
Vitamin B6 0.482mg 37%
Magnesium 184mg 335mg 36%
Vitamin B3 3.363mg 8.83mg 34%
Vitamin B1 0.39mg 0.62mg 19%
Vitamin B5 0.942mg 19%
Starch 36.56g 15%
Copper 0.81mg 0.924mg 13%
Saturated fat 0.449g 3.33g 13%
Folate 49µg 12%
Carbs 73.13g 42.12g 10%
Zinc 3.63mg 4.58mg 9%
Vitamin B2 0.27mg 0.17mg 8%
Protein 13.3g 16.54g 6%
Calories 367kcal 486kcal 6%
Monounsaturated fat 0.589g 2.309g 4%
Vitamin E 0.08mg 0.5mg 3%
Vitamin K 1.9µg 2%
Choline 13.1mg 2%
Vitamin C 1.6mg 2%
Fructose 0.47g 1%
Iron 7.63mg 7.72mg 1%
Potassium 427mg 407mg 1%
Net carbs 65.13g 7.72g N/A
Sugar 1.84g N/A
Sodium 12mg 16mg 0%
Trans fat 0.14g N/A
Tryptophan 0.139mg 0.436mg 0%
Threonine 0.51mg 0.709mg 0%
Isoleucine 0.501mg 0.801mg 0%
Leucine 1.068mg 1.371mg 0%
Lysine 0.376mg 0.97mg 0%
Methionine 0.428mg 0.588mg 0%
Phenylalanine 0.698mg 1.016mg 0%
Valine 0.686mg 0.95mg 0%
Histidine 0.301mg 0.531mg 0%
Omega-3 - ALA 0.135g 17.83g N/A
Omega-6 - Linoleic acid 5.835g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Teff
Teff
2
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
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Contains more CarbsCarbs +73.6%
Contains more WaterWater +52.1%
Contains more ProteinProtein +24.4%
Contains more FatsFats +1191.6%
Contains more OtherOther +102.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Teff
Teff
1
21% 28% 51%
Saturated fat: Sat. Fat 0.449 g
Monounsaturated fat: Mono. Fat 0.589 g
Polyunsaturated fat: Poly. Fat 1.071 g
11% 8% 81%
Saturated fat: Sat. Fat 3.33 g
Monounsaturated fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 g
Contains less Sat. FatSaturated fat -86.5%
Contains more Mono. FatMonounsaturated fat +292%
Contains more Poly. FatPolyunsaturated fat +2109.6%

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. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.