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Teff vs. Amaranth leaves — In-Depth Nutrition Comparison

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What are the main differences between Teff and Amaranth leaves?

  • Teff is richer in Manganese, Vitamin B1, Phosphorus, and Copper, yet Amaranth leaves are richer in Folate, Calcium, Vitamin A RAE, Potassium, Vitamin B2, and Vitamin B6.
  • Teff's daily need coverage for Manganese is 86% higher.
  • Teff has 7 times more Vitamin B1 than Amaranth leaves. Teff has 0.183mg of Vitamin B1, while Amaranth leaves have 0.027mg.

We used Teff, cooked and Amaranth leaves, raw types in this comparison.

Infographic

Teff vs Amaranth 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
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 15% 9.4% 77% 75% 30% 51% 1% 373% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 39% 65% 54% 87% 54% 25% 21% 2.6% 115% 4.9%
Contains more CopperCopper +39.5%
Contains more ZincZinc +23.3%
Contains more PhosphorusPhosphorus +140%
Contains less SodiumSodium -60%
Contains more ManganeseManganese +223.2%
Contains more CalciumCalcium +338.8%
Contains more PotassiumPotassium +471%
Contains more IronIron +13.2%
~equal in Magnesium ~55mg

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
2
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% 0.12% 0% 0% 46% 7.6% 17% 0% 22% 0% 0% 14% 0%
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 144% 175% 0% 0% 6.8% 36% 12% 3.8% 44% 0% 2850% 64% 0%
Contains more Vitamin B1Vitamin B1 +577.8%
Contains more Vitamin B3Vitamin B3 +38.1%
Contains more Vitamin AVitamin A +145750%
Contains more Vitamin B2Vitamin B2 +378.8%
Contains more Vitamin B6Vitamin B6 +97.9%
Contains more FolateFolate +372.2%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Teff
3
4% 20% 75%
Protein: 3.87 g
Fats: 0.65 g
Carbs: 19.86 g
Water: 74.93 g
Other: 0.69 g
2% 4% 92%
Protein: 2.46 g
Fats: 0.33 g
Carbs: 4.02 g
Water: 91.69 g
Other: 1.5 g
Contains more ProteinProtein +57.3%
Contains more FatsFats +97%
Contains more CarbsCarbs +394%
Contains more WaterWater +22.4%
Contains more OtherOther +117.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Teff Amaranth leaves Opinion
Calories 101kcal 23kcal Teff
Protein 3.87g 2.46g Teff
Fats 0.65g 0.33g Teff
Vitamin C 43.3mg Amaranth leaves
Net carbs 17.06g 4.02g Teff
Carbs 19.86g 4.02g Teff
Magnesium 50mg 55mg Amaranth leaves
Calcium 49mg 215mg Amaranth leaves
Potassium 107mg 611mg Amaranth leaves
Iron 2.05mg 2.32mg Amaranth leaves
Fiber 2.8g Teff
Copper 0.226mg 0.162mg Teff
Zinc 1.11mg 0.9mg Teff
Phosphorus 120mg 50mg Teff
Sodium 8mg 20mg Teff
Vitamin A 2IU 2917IU Amaranth leaves
Vitamin A RAE 0µg 146µg Amaranth leaves
Manganese 2.86mg 0.885mg Teff
Selenium 0.9µg Amaranth leaves
Vitamin B1 0.183mg 0.027mg Teff
Vitamin B2 0.033mg 0.158mg Amaranth leaves
Vitamin B3 0.909mg 0.658mg Teff
Vitamin B5 0.064mg Amaranth leaves
Vitamin B6 0.097mg 0.192mg Amaranth leaves
Vitamin K 1140µg Amaranth leaves
Folate 18µg 85µg Amaranth leaves
Saturated Fat 0.091g Teff
Monounsaturated Fat 0.076g Amaranth leaves
Polyunsaturated fat 0.147g Amaranth leaves
Tryptophan 0.041mg 0.031mg Teff
Threonine 0.149mg 0.099mg Teff
Isoleucine 0.146mg 0.119mg Teff
Leucine 0.311mg 0.195mg Teff
Lysine 0.109mg 0.127mg Amaranth leaves
Methionine 0.125mg 0.036mg Teff
Phenylalanine 0.203mg 0.133mg Teff
Valine 0.2mg 0.137mg Teff
Histidine 0.088mg 0.052mg Teff

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Teff Amaranth leaves
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
8%
Teff
257%
Amaranth leaves
Minerals Daily Need Coverage Score
67%
Teff
47%
Amaranth leaves

Comparison summary

Which food contains less Sodium?
Teff
Teff contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Teff
Teff is lower in Saturated Fat (difference - 0.091g)
Which food is lower in glycemic index?
Amaranth leaves
Amaranth leaves is lower in glycemic index (difference - 57)
Which food is richer in vitamins?
Amaranth leaves
Amaranth leaves is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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/168918/nutrients
  2. Amaranth leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168385/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.