Teff vs. Arborio rice — In-Depth Nutrition Comparison
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What are the main differences between teff and arborio rice?
- Teff is richer in manganese, copper, phosphorus, magnesium, iron, and zinc, yet arborio rice is richer in folate.
- Teff's daily need coverage for manganese is 109% higher.
- Teff has 49 times more calcium than arborio rice. Teff has 49mg of calcium, while arborio rice has 1mg.
- Teff has a lower glycemic index than arborio rice.
We used Teff, cooked and Rice, white, short-grain, enriched, cooked types in this comparison.
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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 MagnesiumMagnesium | +525% |
| Contains more CalciumCalcium | +4800% |
| Contains more PotassiumPotassium | +311.5% |
| Contains more IronIron | +40.4% |
| Contains more CopperCopper | +213.9% |
| Contains more ZincZinc | +177.5% |
| Contains more PhosphorusPhosphorus | +263.6% |
| Contains more ManganeseManganese | +701.1% |
| Contains less SodiumSodium | -100% |
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.
| Contains more Vitamin B1Vitamin B1 | +11.6% |
| Contains more Vitamin B2Vitamin B2 | +106.3% |
| Contains more Vitamin B6Vitamin B6 | +64.4% |
| Contains more Vitamin B3Vitamin B3 | +64.2% |
| Contains more FolateFolate | +227.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 2.86mg | 0.357mg | 109% |
| Copper | 0.226mg | 0.072mg | 17% |
| Selenium | 7.5µg | 14% | |
| Phosphorus | 120mg | 33mg | 12% |
| Fiber | 2.8g | 11% | |
| Folate | 18µg | 59µg | 10% |
| Magnesium | 50mg | 8mg | 10% |
| Vitamin B5 | 0.397mg | 8% | |
| Iron | 2.05mg | 1.46mg | 7% |
| Zinc | 1.11mg | 0.4mg | 6% |
| Calcium | 49mg | 1mg | 5% |
| Vitamin B3 | 0.909mg | 1.493mg | 4% |
| Protein | 3.87g | 2.36g | 3% |
| Vitamin B6 | 0.097mg | 0.059mg | 3% |
| Carbs | 19.86g | 28.73g | 3% |
| Potassium | 107mg | 26mg | 2% |
| Vitamin B1 | 0.183mg | 0.164mg | 2% |
| Calories | 101kcal | 130kcal | 1% |
| Vitamin B2 | 0.033mg | 0.016mg | 1% |
| Fats | 0.65g | 0.19g | 1% |
| Net carbs | 17.06g | 28.73g | N/A |
| Sodium | 8mg | 0mg | 0% |
| Saturated fat | 0.051g | 0% | |
| Monounsaturated fat | 0.058g | 0% | |
| Polyunsaturated fat | 0.05g | 0% | |
| Tryptophan | 0.041mg | 0.027mg | 0% |
| Threonine | 0.149mg | 0.084mg | 0% |
| Isoleucine | 0.146mg | 0.102mg | 0% |
| Leucine | 0.311mg | 0.195mg | 0% |
| Lysine | 0.109mg | 0.085mg | 0% |
| Methionine | 0.125mg | 0.056mg | 0% |
| Phenylalanine | 0.203mg | 0.126mg | 0% |
| Valine | 0.2mg | 0.144mg | 0% |
| Histidine | 0.088mg | 0.056mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.87 g
Fats:
0.65 g
Carbs:
19.86 g
Water:
74.93 g
Other:
0.69 g
Protein:
2.36 g
Fats:
0.19 g
Carbs:
28.73 g
Water:
68.53 g
Other:
0.19 g
| Contains more ProteinProtein | +64% |
| Contains more FatsFats | +242.1% |
| Contains more OtherOther | +263.2% |
| Contains more CarbsCarbs | +44.7% |
~equal in
Water
~68.53g
