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Teff vs. Amaranth grain — In-Depth Nutrition Comparison

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A recap on differences between Teff and Amaranth grain

  • Amaranth grain has less Manganese, Vitamin B1, and Copper.
  • Teff covers your daily Manganese needs 87% more than Amaranth grain.
  • Amaranth grain contains 12 times less Vitamin B1 than Teff. Teff contains 0.183mg of Vitamin B1, while Amaranth grain contains 0.015mg.

Food varieties used in this article are Teff, cooked and Amaranth grain, cooked.

Infographic

Teff vs Amaranth grain 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.
Contains more Zinc +29.1%
Contains more Copper +51.7%
Contains more Manganese +234.9%
Contains more Magnesium +30%
Contains more Phosphorus +23.3%
Contains more Potassium +26.2%
Contains less Sodium -25%
Equal in Calcium - 47
Equal in Iron - 2.1
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 77% 36% 52% 10% 2% 31% 76% 374% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 79% 47% 64% 12% 1% 24% 50% 112% 30%
Contains more Zinc +29.1%
Contains more Copper +51.7%
Contains more Manganese +234.9%
Contains more Magnesium +30%
Contains more Phosphorus +23.3%
Contains more Potassium +26.2%
Contains less Sodium -25%
Equal in Calcium - 47
Equal in Iron - 2.1

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
:
Contains more Vitamin B1 +1120%
Contains more Vitamin B2 +50%
Contains more Vitamin B3 +286.8%
Contains more Vitamin B6 +16.5%
Contains more Folate +22.2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 0% 0% 0% 46% 8% 18% 0% 23% 14% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 4% 0% 0% 4% 6% 5% 0% 27% 17% 0% 0% 0%
Contains more Vitamin B1 +1120%
Contains more Vitamin B2 +50%
Contains more Vitamin B3 +286.8%
Contains more Vitamin B6 +16.5%
Contains more Folate +22.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +143.1%
Contains more Other +11.6%
Equal in Protein - 3.8
Equal in Carbs - 18.69
Equal in Water - 75.16
4% 20% 75%
Protein: 3.87 g
Fats: 0.65 g
Carbs: 19.86 g
Water: 74.93 g
Other: 0.69 g
4% 19% 75%
Protein: 3.8 g
Fats: 1.58 g
Carbs: 18.69 g
Water: 75.16 g
Other: 0.77 g
Contains more Fats +143.1%
Contains more Other +11.6%
Equal in Protein - 3.8
Equal in Carbs - 18.69
Equal in Water - 75.16

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 grain
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Sugar Equal
Lower in Saturated Fat Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Teff Amaranth grain Opinion
Net carbs 17.06g 16.59g Teff
Protein 3.87g 3.8g Teff
Fats 0.65g 1.58g Amaranth grain
Carbs 19.86g 18.69g Teff
Calories 101kcal 102kcal Amaranth grain
Starch 16.23g Amaranth grain
Fiber 2.8g 2.1g Teff
Calcium 49mg 47mg Teff
Iron 2.05mg 2.1mg Amaranth grain
Magnesium 50mg 65mg Amaranth grain
Phosphorus 120mg 148mg Amaranth grain
Potassium 107mg 135mg Amaranth grain
Sodium 8mg 6mg Amaranth grain
Zinc 1.11mg 0.86mg Teff
Copper 0.226mg 0.149mg Teff
Manganese 2.86mg 0.854mg Teff
Selenium 5.5µg Amaranth grain
Vitamin A 2IU Teff
Vitamin E 0.19mg Amaranth grain
Vitamin B1 0.183mg 0.015mg Teff
Vitamin B2 0.033mg 0.022mg Teff
Vitamin B3 0.909mg 0.235mg Teff
Vitamin B6 0.097mg 0.113mg Amaranth grain
Folate 18µg 22µg Amaranth grain
Tryptophan 0.041mg Teff
Threonine 0.149mg Teff
Isoleucine 0.146mg Teff
Leucine 0.311mg Teff
Lysine 0.109mg Teff
Methionine 0.125mg Teff
Phenylalanine 0.203mg Teff
Valine 0.2mg Teff
Histidine 0.088mg Teff

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Teff Amaranth grain
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
5%
Amaranth grain
Minerals Daily Need Coverage Score
67%
Teff
43%
Amaranth grain

Comparison summary

Which food is lower in glycemic index?
Teff
Teff is lower in glycemic index (difference - 40)
Which food is cheaper?
Teff
Teff is cheaper (difference - $3)
Which food contains less Sodium?
Amaranth grain
Amaranth grain contains less Sodium (difference - 2mg)
Which food is lower in Cholesterol?
Amaranth grain
Amaranth grain is lower in Cholesterol (difference - 0mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Saturated Fat?
?
The foods are relatively equal in Saturated Fat ( g)
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.
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/168918/nutrients
  2. Amaranth grain - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170683/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.