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Teff vs. Vegetable — In-Depth Nutrition Comparison

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What are the main differences between teff and vegetable?

  • Teff is richer in manganese, iron, copper, phosphorus, magnesium, vitamin B6, zinc, and vitamin B1, yet vegetable is richer in vitamin A and vitamin K.
  • Teff's daily need coverage for manganese is 385% higher.
  • Teff has 10 times more copper than vegetable. Teff has 0.81mg of copper, while vegetable has 0.083mg.

We used Teff, uncooked and Vegetables, mixed, frozen, cooked, boiled, drained, without salt types in this comparison.

Infographic

Teff vs Vegetable 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
10
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 16% 7.5% 15% 31% 28% 13% 22% 4.6% 49% 1.6%
Contains more MagnesiumMagnesium +736.4%
Contains more CalciumCalcium +620%
Contains more PotassiumPotassium +152.7%
Contains more IronIron +830.5%
Contains more CopperCopper +875.9%
Contains more ZincZinc +640.8%
Contains more PhosphorusPhosphorus +741.2%
Contains less SodiumSodium -65.7%
Contains more ManganeseManganese +2338%
Contains more SeleniumSelenium +1366.7%

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
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 11% 71% 7.6% 0% 18% 28% 16% 9.1% 17% 0% 59% 14% 13%
Contains more Vitamin B1Vitamin B1 +449.3%
Contains more Vitamin B2Vitamin B2 +125%
Contains more Vitamin B3Vitamin B3 +295.2%
Contains more Vitamin B5Vitamin B5 +523.8%
Contains more Vitamin B6Vitamin B6 +551.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +375%
Contains more Vitamin KVitamin K +1136.8%
Contains more CholineCholine +84%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 g
Contains more ProteinProtein +365%
Contains more FatsFats +1486.7%
Contains more CarbsCarbs +458.7%
Contains more OtherOther +253.7%
Contains more WaterWater +843.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
27% 9% 64%
Saturated fat: Sat. Fat 0.031 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.072 g
Contains more Mono. FatMonounsaturated fat +5790%
Contains more Poly. FatPolyunsaturated fat +1387.5%
Contains less Sat. FatSaturated fat -93.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Teff Vegetable
Lower in Saturated fat ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Teff Vegetable DV% diff.
Manganese 9.24mg 0.379mg 385%
Iron 7.63mg 0.82mg 85%
Copper 0.81mg 0.083mg 81%
Phosphorus 429mg 51mg 54%
Magnesium 184mg 22mg 39%
Vitamin B6 0.482mg 0.074mg 31%
Zinc 3.63mg 0.49mg 29%
Vitamin B1 0.39mg 0.071mg 27%
Vitamin A 0µg 214µg 24%
Protein 13.3g 2.86g 21%
Carbs 73.13g 13.09g 20%
Vitamin K 1.9µg 23.5µg 18%
Vitamin B5 0.942mg 0.151mg 16%
Calcium 180mg 25mg 16%
Vitamin B3 3.363mg 0.851mg 16%
Calories 367kcal 65kcal 15%
Starch 36.56g 15%
Fiber 8g 4.4g 14%
Vitamin B2 0.27mg 0.12mg 12%
Potassium 427mg 169mg 8%
Selenium 4.4µg 0.3µg 7%
Polyunsaturated fat 1.071g 0.072g 7%
Folate 19µg 5%
Vitamin C 3.2mg 4%
Fats 2.38g 0.15g 3%
Saturated fat 0.449g 0.031g 2%
Vitamin E 0.08mg 0.38mg 2%
Choline 13.1mg 24.1mg 2%
Fructose 0.47g 1%
Sodium 12mg 35mg 1%
Monounsaturated fat 0.589g 0.01g 1%
Net carbs 65.13g 8.69g N/A
Sugar 1.84g 3.12g N/A
Tryptophan 0.139mg 0.029mg 0%
Threonine 0.51mg 0.115mg 0%
Isoleucine 0.501mg 0.139mg 0%
Leucine 1.068mg 0.19mg 0%
Lysine 0.376mg 0.17mg 0%
Methionine 0.428mg 0.034mg 0%
Phenylalanine 0.698mg 0.12mg 0%
Valine 0.686mg 0.149mg 0%
Histidine 0.301mg 0.073mg 0%
Omega-3 - ALA 0.135g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Teff Vegetable
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
31%
Teff
20%
Vegetable
Minerals Daily Need Coverage Score
229%
Teff
19%
Vegetable

Comparison summary

Which food is lower in Saturated fat?
Vegetable
Vegetable is lower in Saturated fat (difference - 0.418g)
Which food is lower in Cholesterol?
Teff
Teff is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Teff
Teff is lower in Sugar (difference - 1.28g)
Which food contains less Sodium?
Teff
Teff contains less Sodium (difference - 23mg)
Which food is lower in glycemic index?
Teff
Teff is lower in glycemic index (difference - 66)
Which food is cheaper?
Teff
Teff is cheaper (difference - $0.5)
Which food is richer in minerals?
Teff
Teff is relatively richer in minerals
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.

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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.