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Teff vs Arborio rice - In-Depth Nutrition Comparison

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A recap on differences between Teff and Arborio rice

  • Arborio rice has less Manganese, Copper, Iron, Phosphorus, Magnesium, Vitamin B6, Zinc, Vitamin B2, Vitamin B1, and Calcium.
  • Teff covers your daily Manganese needs 386% more than Arborio rice.
  • Arborio rice contains 180 times less Calcium than Teff. Teff contains 180mg of Calcium, while Arborio rice contains 1mg.

Food varieties used in this article are Teff, uncooked and Rice, white, short-grain, enriched, cooked.

Infographic

Teff vs Arborio rice 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 Iron +422.6%
Contains more Calcium +17900%
Contains more Potassium +1542.3%
Contains more Magnesium +2200%
Contains more Copper +1025%
Contains more Zinc +807.5%
Contains more Phosphorus +1200%
Contains less Sodium -100%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 287% 54% 38% 132% 270% 99% 184% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 55% 1% 3% 6% 24% 11% 15% 0%
Contains more Iron +422.6%
Contains more Calcium +17900%
Contains more Potassium +1542.3%
Contains more Magnesium +2200%
Contains more Copper +1025%
Contains more Zinc +807.5%
Contains more Phosphorus +1200%
Contains less Sodium -100%

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
8
:
Contains more Vitamin A +∞%
Contains more Vitamin B1 +137.8%
Contains more Vitamin B2 +1587.5%
Contains more Vitamin B3 +125.3%
Contains more Vitamin B5 +137.3%
Contains more Vitamin B6 +716.9%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 2% 0% 98% 63% 64% 57% 112% 0% 5% 0%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 41% 4% 28% 24% 14% 0% 0% 45%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +137.8%
Contains more Vitamin B2 +1587.5%
Contains more Vitamin B3 +125.3%
Contains more Vitamin B5 +137.3%
Contains more Vitamin B6 +716.9%

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 Arborio rice
Lower in Cholesterol ok
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

All nutrients comparison - raw data values

Nutrient Teff Arborio rice Opinion
Calories 367kcal 130kcal Teff
Protein 13.3g 2.36g Teff
Fats 2.38g 0.19g Teff
Vitamin C mg 0mg Arborio rice
Net carbs 65.13g 28.73g Teff
Carbs 73.13g 28.73g Teff
Cholesterol mg 0mg Teff
Vitamin D IU 0IU Arborio rice
Iron 7.63mg 1.46mg Teff
Calcium 180mg 1mg Teff
Potassium 427mg 26mg Teff
Magnesium 184mg 8mg Teff
Sugar 1.84g g Arborio rice
Fiber 8g g Teff
Copper 0.81mg 0.072mg Teff
Zinc 3.63mg 0.4mg Teff
Starch 36.56g g Teff
Phosphorus 429mg 33mg Teff
Sodium 12mg 0mg Arborio rice
Vitamin A 9IU 0IU Teff
Vitamin E 0.08mg mg Teff
Vitamin D µg 0µg Arborio rice
Vitamin B1 0.39mg 0.164mg Teff
Vitamin B2 0.27mg 0.016mg Teff
Vitamin B3 3.363mg 1.493mg Teff
Vitamin B5 0.942mg 0.397mg Teff
Vitamin B6 0.482mg 0.059mg Teff
Vitamin B12 µg 0µg Arborio rice
Vitamin K 1.9µg µg Teff
Folate µg 59µg Arborio rice
Trans Fat g g
Saturated Fat 0.449g 0.051g Arborio rice
Monounsaturated Fat 0.589g 0.058g Teff
Polyunsaturated fat 1.071g 0.05g Teff
Tryptophan 0.139mg 0.027mg Teff
Threonine 0.51mg 0.084mg Teff
Isoleucine 0.501mg 0.102mg Teff
Leucine 1.068mg 0.195mg Teff
Lysine 0.376mg 0.085mg Teff
Methionine 0.428mg 0.056mg Teff
Phenylalanine 0.698mg 0.126mg Teff
Valine 0.686mg 0.144mg Teff
Histidine 0.301mg 0.056mg Teff
Fructose 0.47g g Teff

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Teff Arborio rice
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
13
Arborio rice
Mineral Summary Score
133
Teff
14
Arborio rice

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
14%
Arborio rice
Carbohydrates
73%
Teff
29%
Arborio rice
Fats
11%
Teff
1%
Arborio rice

Comparison summary

Which food is lower in Cholesterol?
Teff
Teff is lower in Cholesterol (difference - 0mg)
Which food is lower in glycemic index?
Teff
Teff is lower in glycemic index (difference - 12)
Which food is cheaper?
Teff
Teff is cheaper (difference - $1)
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?
Arborio rice
Arborio rice is lower in Sugar (difference - 1.84g)
Which food contains less Sodium?
Arborio rice
Arborio rice contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Arborio rice
Arborio rice is lower in Saturated Fat (difference - 0.398g)

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. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/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.