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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
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Teff
7
:
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%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
80%
Teff
14%
Arborio rice
Carbohydrates
73%
Teff
29%
Arborio rice
Fats
11%
Teff
1%
Arborio rice

Comparison summary table

Pay attention at 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 Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok

Which food is preferable in case of diets?

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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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 contains less Sugars?
Arborio rice
Arborio rice contains less Sugars (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)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Teff Arborio rice Opinion
Calories 367 130 Teff
Protein 13.3 2.36 Teff
Fats 2.38 0.19 Teff
Vitamin C 0 Arborio rice
Carbs 73.13 28.73 Teff
Cholesterol 0 Teff
Vitamin D 0 Arborio rice
Iron 7.63 1.46 Teff
Calcium 180 1 Teff
Potassium 427 26 Teff
Magnesium 184 8 Teff
Sugars 1.84 Arborio rice
Fiber 8 Teff
Copper 0.81 0.072 Teff
Zinc 3.63 0.4 Teff
Starch 36.56 Teff
Phosphorus 429 33 Teff
Sodium 12 0 Arborio rice
Vitamin A 9 0 Teff
Vitamin E 0.08 Teff
Vitamin D 0 Arborio rice
Vitamin B1 0.39 0.164 Teff
Vitamin B2 0.27 0.016 Teff
Vitamin B3 3.363 1.493 Teff
Vitamin B5 0.942 0.397 Teff
Vitamin B6 0.482 0.059 Teff
Vitamin B12 0 Arborio rice
Vitamin K 1.9 Teff
Folate 59 Arborio rice
Trans Fat
Saturated Fat 0.449 0.051 Arborio rice
Monounsaturated Fat 0.589 0.058 Teff
Polyunsaturated fat 1.071 0.05 Teff
Tryptophan 0.139 0.027 Teff
Threonine 0.51 0.084 Teff
Isoleucine 0.501 0.102 Teff
Leucine 1.068 0.195 Teff
Lysine 0.376 0.085 Teff
Methionine 0.428 0.056 Teff
Phenylalanine 0.698 0.126 Teff
Valine 0.686 0.144 Teff
Histidine 0.301 0.056 Teff
Fructose 0.47 Teff

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of 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.