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  6. Teff vs. Sweet potato leaves

Teff vs. Sweet potato leaves — In-Depth Nutrition Comparison

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What are the differences between teff and sweet potato leaves?

  • Teff is higher in iron, phosphorus, magnesium, vitamin B6, vitamin B1, vitamin B5, vitamin B3, and fiber, yet sweet potato leaves are higher in vitamin K and vitamin A.
  • Sweet potato leaves' daily need coverage for vitamin K is 250% more.
  • Teff has 8 times more iron than sweet potato leaves. While teff has 7.63mg of iron, sweet potato leaves have only 0.97mg.

We used Teff, uncooked and Sweet potato leaves, raw types in this article.

Infographic

Teff vs Sweet potato leaves 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
8
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 50% 23% 45% 36% 0% 0% 35% 0.78% 0% 4.9%
Contains more MagnesiumMagnesium +162.9%
Contains more CalciumCalcium +130.8%
Contains more IronIron +686.6%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +429.6%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +388.9%
Contains more PotassiumPotassium +19%
Contains less SodiumSodium -50%

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 1.6% 98% 62% 63% 57% 111% 0% 4.8% 0%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 37% 0% 63% 0% 39% 80% 21% 14% 44% 0% 756% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +150%
Contains more Vitamin B3Vitamin B3 +197.6%
Contains more Vitamin B5Vitamin B5 +318.7%
Contains more Vitamin B6Vitamin B6 +153.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +27.8%
Contains more Vitamin KVitamin K +15805.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~µg

All nutrients comparison - raw data values

Nutrient Teff Sweet potato leaves DV% diff.
Manganese 9.24mg 402%
Vitamin K 1.9µg 302.2µg 250%
Copper 0.81mg 90%
Iron 7.63mg 0.97mg 83%
Phosphorus 429mg 81mg 50%
Zinc 3.63mg 33%
Magnesium 184mg 70mg 27%
Protein 13.3g 2.49g 22%
Vitamin B6 0.482mg 0.19mg 22%
Carbs 73.13g 8.82g 21%
Vitamin A 0µg 189µg 21%
Vitamin B1 0.39mg 0.156mg 20%
Calories 367kcal 42kcal 16%
Starch 36.56g 15%
Vitamin B3 3.363mg 1.13mg 14%
Vitamin B5 0.942mg 0.225mg 14%
Vitamin C 11mg 12%
Fiber 8g 5.3g 11%
Calcium 180mg 78mg 10%
Selenium 4.4µg 0.9µg 6%
Vitamin B2 0.27mg 0.345mg 6%
Polyunsaturated fat 1.071g 0.228g 6%
Fats 2.38g 0.51g 3%
Potassium 427mg 508mg 2%
Choline 13.1mg 2%
Saturated fat 0.449g 0.111g 2%
Vitamin E 0.08mg 1%
Monounsaturated fat 0.589g 0.02g 1%
Fructose 0.47g 1%
Protein per 100 calories 3.6g 5.9g N/A
Calories per 10 g protein 276kcal 169kcal N/A
Weight per 100 calories 27g 238g N/A
Unsaturated / Saturated Fat ratio 3.7 2.2 N/A
Net carbs 65.13g 3.52g N/A
Sugar 1.84g N/A
Sodium 12mg 6mg 0%
Tryptophan 0.139mg 0.035mg 0%
Threonine 0.51mg 0%
Isoleucine 0.501mg 0%
Leucine 1.068mg 0%
Lysine 0.376mg 0.228mg 0%
Methionine 0.428mg 0.086mg 0%
Phenylalanine 0.698mg 0%
Valine 0.686mg 0%
Histidine 0.301mg 0%
Omega-3 - ALA 0.135g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Teff
Teff
4
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
2% 9% 87%
Protein: 2.49 g
Fats: 0.51 g
Carbs: 8.82 g
Water: 86.81 g
Other: 1.37 g
Contains more ProteinProtein +434.1%
Contains more FatsFats +366.7%
Contains more CarbsCarbs +729.1%
Contains more OtherOther +73%
Contains more WaterWater +884.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Teff
Teff
2
21% 28% 51%
Saturated fat: Sat. Fat 0.449 g
Monounsaturated fat: Mono. Fat 0.589 g
Polyunsaturated fat: Poly. Fat 1.071 g
31% 6% 64%
Saturated fat: Sat. Fat 0.111 g
Monounsaturated fat: Mono. Fat 0.02 g
Polyunsaturated fat: Poly. Fat 0.228 g
Contains more Mono. FatMonounsaturated fat +2845%
Contains more Poly. FatPolyunsaturated fat +369.7%
Contains less Sat. FatSaturated fat -75.3%

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. Sweet potato leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169303/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.