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
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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
Contains
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Calcium
+17900%
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Iron
+422.6%
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Magnesium
+2200%
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Phosphorus
+1200%
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Potassium
+1542.3%
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Zinc
+807.5%
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Copper
+1025%
Contains
less
Sodium
-100%
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Calcium
+17900%
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Iron
+422.6%
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Magnesium
+2200%
Contains
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Phosphorus
+1200%
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Potassium
+1542.3%
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Zinc
+807.5%
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Copper
+1025%
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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
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Contains
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Vitamin A
+∞%
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Vitamin B1
+137.8%
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Vitamin B2
+1587.5%
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Vitamin B3
+125.3%
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Vitamin B5
+137.3%
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Vitamin B6
+716.9%
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Vitamin A
+∞%
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Vitamin B1
+137.8%
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Vitamin B2
+1587.5%
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Vitamin B3
+125.3%
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Vitamin B5
+137.3%
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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.
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| Lower in Cholesterol |
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| Lower in glycemic index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 65.13g | 28.73g |
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| Protein | 13.3g | 2.36g |
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| Fats | 2.38g | 0.19g |
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| Carbs | 73.13g | 28.73g |
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| Calories | 367kcal | 130kcal |
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| Starch | 36.56g | g |
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| Fructose | 0.47g | g |
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| Sugar | 1.84g | g |
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| Fiber | 8g | g |
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| Calcium | 180mg | 1mg |
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| Iron | 7.63mg | 1.46mg |
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| Magnesium | 184mg | 8mg |
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| Phosphorus | 429mg | 33mg |
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| Potassium | 427mg | 26mg |
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| Sodium | 12mg | 0mg |
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| Zinc | 3.63mg | 0.4mg |
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| Copper | 0.81mg | 0.072mg |
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| Vitamin A | 9IU | 0IU |
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| Vitamin E | 0.08mg | mg |
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| Vitamin D | IU | 0IU |
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| Vitamin D | µg | 0µg |
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| Vitamin C | mg | 0mg |
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| Vitamin B1 | 0.39mg | 0.164mg |
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| Vitamin B2 | 0.27mg | 0.016mg |
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| Vitamin B3 | 3.363mg | 1.493mg |
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| Vitamin B5 | 0.942mg | 0.397mg |
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| Vitamin B6 | 0.482mg | 0.059mg |
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| Folate | µg | 59µg |
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| Vitamin B12 | µg | 0µg |
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| Vitamin K | 1.9µg | µg |
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| Tryptophan | 0.139mg | 0.027mg |
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| Threonine | 0.51mg | 0.084mg |
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| Isoleucine | 0.501mg | 0.102mg |
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| Leucine | 1.068mg | 0.195mg |
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| Lysine | 0.376mg | 0.085mg |
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| Methionine | 0.428mg | 0.056mg |
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| Phenylalanine | 0.698mg | 0.126mg |
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| Valine | 0.686mg | 0.144mg |
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| Histidine | 0.301mg | 0.056mg |
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| Cholesterol | mg | 0mg |
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| Trans Fat | g | g | |
| Saturated Fat | 0.449g | 0.051g |
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| Monounsaturated Fat | 0.589g | 0.058g |
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| Polyunsaturated fat | 1.071g | 0.05g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low glycemic index diet |
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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
13
Mineral Summary Score
133
14
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%
14%
Carbohydrates
73%
29%
Fats
11%
1%
Comparison summary
Which food is lower in Cholesterol?
Teff is lower in Cholesterol (difference - 0mg)
Which food is lower in glycemic index?
Teff is lower in glycemic index (difference - 12)
Which food is cheaper?
Teff is cheaper (difference - $1)
Which food is richer in minerals?
Teff is relatively richer in minerals
Which food is richer in vitamins?
Teff is relatively richer in vitamins
Which food is lower in Sugar?
Arborio rice is lower in Sugar (difference - 1.84g)
Which food contains less Sodium?
Arborio rice contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Arborio rice is lower in Saturated Fat (difference - 0.398g)