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  6. Teff vs. Amaranth

Teff vs. Amaranth — In-Depth Nutrition Comparison

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A recap on differences between teff and amaranth

  • Amaranth has less manganese, vitamin B1, and copper.
  • Teff covers your daily manganese needs 87% more than amaranth.
  • Amaranth contains 12 times less vitamin B1 than teff. Teff contains 0.183mg of vitamin B1, while amaranth contains 0.015mg.
  • The glycemic index of amaranth is higher.

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

Infographic

Teff vs Amaranth 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
3
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 46% 14% 12% 79% 50% 23% 63% 0.78% 111% 30%
Contains more CopperCopper +51.7%
Contains more ZincZinc +29.1%
Contains more ManganeseManganese +234.9%
Contains more MagnesiumMagnesium +30%
Contains more PotassiumPotassium +26.2%
Contains more PhosphorusPhosphorus +23.3%
Contains less SodiumSodium -25%
~equal in Calcium ~47mg
~equal in Iron ~2.1mg

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
3
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% 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 0% 0% 3.8% 0% 3.8% 5.1% 4.4% 0% 26% 0% 0% 17% 0%
Contains more Vitamin B1Vitamin B1 +1120%
Contains more Vitamin B2Vitamin B2 +50%
Contains more Vitamin B3Vitamin B3 +286.8%
Contains more Vitamin B6Vitamin B6 +16.5%
Contains more FolateFolate +22.2%
~equal in Vitamin C ~mg
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~mg
~equal in Vitamin B12 ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Teff Amaranth DV% diff.
Manganese 2.86mg 0.854mg 87%
Vitamin B1 0.183mg 0.015mg 14%
Selenium 5.5µg 10%
Copper 0.226mg 0.149mg 9%
Starch 16.23g 7%
Magnesium 50mg 65mg 4%
Vitamin B3 0.909mg 0.235mg 4%
Phosphorus 120mg 148mg 4%
Fiber 2.8g 2.1g 3%
Zinc 1.11mg 0.86mg 2%
Fats 0.65g 1.58g 1%
Folate 18µg 22µg 1%
Vitamin B6 0.097mg 0.113mg 1%
Potassium 107mg 135mg 1%
Vitamin B2 0.033mg 0.022mg 1%
Vitamin E 0.19mg 1%
Iron 2.05mg 2.1mg 1%
Calories 101kcal 102kcal 0%
Protein 3.87g 3.8g 0%
Carbs 19.86g 18.69g 0%
Net carbs 17.06g 16.59g N/A
Calcium 49mg 47mg 0%
Sodium 8mg 6mg 0%
Tryptophan 0.041mg 0%
Threonine 0.149mg 0%
Isoleucine 0.146mg 0%
Leucine 0.311mg 0%
Lysine 0.109mg 0%
Methionine 0.125mg 0%
Phenylalanine 0.203mg 0%
Valine 0.2mg 0%
Histidine 0.088mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Teff
Teff
2
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 FatsFats +143.1%
Contains more OtherOther +11.6%
~equal in Protein ~3.8g
~equal in Carbs ~18.69g
~equal in Water ~75.16g

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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 - 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.