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Teff vs Amaranth grain - In-Depth Nutrition Comparison

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The main differences between Teff and Amaranth grain

  • Amaranth grain contains less Manganese, Copper, Iron, Phosphorus, Vitamin B1, Vitamin B6, Magnesium, Zinc, Fiber, and Vitamin B3 than Teff.
  • Daily need coverage for Manganese from Teff is 365% higher.
  • Amaranth grain has 26 times less Vitamin B1 than Teff. Teff has 0.39mg of Vitamin B1, while Amaranth grain has 0.015mg.

Food types used in this article are Teff, uncooked 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +283%
Contains more Iron +263.3%
Contains more Magnesium +183.1%
Contains more Phosphorus +189.9%
Contains more Potassium +216.3%
Contains more Zinc +322.1%
Contains more Copper +443.6%
Contains less Sodium -50%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 54% 287% 132% 184% 38% 2% 99% 270%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 79% 47% 64% 12% 1% 24% 50%
Contains more Calcium +283%
Contains more Iron +263.3%
Contains more Magnesium +183.1%
Contains more Phosphorus +189.9%
Contains more Potassium +216.3%
Contains more Zinc +322.1%
Contains more Copper +443.6%
Contains less Sodium -50%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Teff
7
:
Contains more Vitamin B1 +2500%
Contains more Vitamin B2 +1127.3%
Contains more Vitamin B3 +1331.1%
Contains more Vitamin B6 +326.5%
Contains more Vitamin E +137.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 0% 98% 63% 64% 57% 112% 0% 0% 5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 4% 6% 5% 0% 27% 17% 0% 0%
Contains more Vitamin B1 +2500%
Contains more Vitamin B2 +1127.3%
Contains more Vitamin B3 +1331.1%
Contains more Vitamin B6 +326.5%
Contains more Vitamin E +137.5%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Teff Amaranth grain
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Teff Amaranth grain Opinion
Net carbs 65.13g 16.59g Teff
Protein 13.3g 3.8g Teff
Fats 2.38g 1.58g Teff
Carbs 73.13g 18.69g Teff
Calories 367kcal 102kcal Teff
Starch 36.56g 16.23g Teff
Fructose 0.47g g Teff
Sugar 1.84g g Amaranth grain
Fiber 8g 2.1g Teff
Calcium 180mg 47mg Teff
Iron 7.63mg 2.1mg Teff
Magnesium 184mg 65mg Teff
Phosphorus 429mg 148mg Teff
Potassium 427mg 135mg Teff
Sodium 12mg 6mg Amaranth grain
Zinc 3.63mg 0.86mg Teff
Copper 0.81mg 0.149mg Teff
Vitamin A 9IU IU Teff
Vitamin E 0.08mg 0.19mg Amaranth grain
Vitamin D IU IU
Vitamin D µg µg
Vitamin C mg mg
Vitamin B1 0.39mg 0.015mg Teff
Vitamin B2 0.27mg 0.022mg Teff
Vitamin B3 3.363mg 0.235mg Teff
Vitamin B5 0.942mg mg Teff
Vitamin B6 0.482mg 0.113mg Teff
Folate µg 22µg Amaranth grain
Vitamin B12 µg µg
Vitamin K 1.9µg µg Teff
Tryptophan 0.139mg mg Teff
Threonine 0.51mg mg Teff
Isoleucine 0.501mg mg Teff
Leucine 1.068mg mg Teff
Lysine 0.376mg mg Teff
Methionine 0.428mg mg Teff
Phenylalanine 0.698mg mg Teff
Valine 0.686mg mg Teff
Histidine 0.301mg mg Teff
Cholesterol mg mg
Trans Fat g g
Saturated Fat 0.449g g Amaranth grain
Monounsaturated Fat 0.589g g Teff
Polyunsaturated fat 1.071g g 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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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
33
Teff
5
Amaranth grain
Mineral Summary Score
133
Teff
36
Amaranth grain

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
80%
Teff
23%
Amaranth grain
Carbohydrates
73%
Teff
19%
Amaranth grain
Fats
11%
Teff
7%
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 is richer in minerals?
Teff
Teff is relatively richer in minerals
Which food is richer in vitamins?
Teff
Teff is relatively richer in vitamins
Which food is lower in Sugar?
Amaranth grain
Amaranth grain is lower in Sugar (difference - 1.84g)
Which food contains less Sodium?
Amaranth grain
Amaranth grain contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Amaranth grain
Amaranth grain is lower in Saturated Fat (difference - 0.449g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol ( mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Teff - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169747/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.