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Teff vs. Arugula — In-Depth Nutrition Comparison

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Important differences between Teff and Arugula

  • Teff has more Manganese, Copper, Vitamin B1, Phosphorus, Iron, and Zinc, however, Arugula has more Folate, Vitamin A RAE, Calcium, and Potassium.
  • Teff's daily need coverage for Manganese is 110% more.
  • Teff has 4 times more Vitamin B1 than Arugula. Teff has 0.183mg of Vitamin B1, while Arugula has 0.044mg.

The food varieties used in the comparison are Teff, cooked and Arugula, raw.

Infographic

Teff vs Arugula 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
7
:
Contains more Iron +40.4%
Contains more Phosphorus +130.8%
Contains less Sodium -70.4%
Contains more Zinc +136.2%
Contains more Copper +197.4%
Contains more Manganese +791%
Contains more Calcium +226.5%
Contains more Potassium +244.9%
Equal in Magnesium - 47
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 77% 36% 52% 10% 2% 31% 76% 374% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 55% 34% 23% 33% 4% 13% 26% 42% 2%
Contains more Iron +40.4%
Contains more Phosphorus +130.8%
Contains less Sodium -70.4%
Contains more Zinc +136.2%
Contains more Copper +197.4%
Contains more Manganese +791%
Contains more Calcium +226.5%
Contains more Potassium +244.9%
Equal in Magnesium - 47

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
3
:
Contains more Vitamin B1 +315.9%
Contains more Vitamin B3 +198%
Contains more Vitamin B6 +32.9%
Contains more Vitamin A +118550%
Contains more Vitamin B2 +160.6%
Contains more Folate +438.9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 0% 0% 0% 46% 8% 18% 0% 23% 14% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 143% 9% 0% 50% 11% 20% 6% 27% 17% 73% 0% 9% 272%
Contains more Vitamin B1 +315.9%
Contains more Vitamin B3 +198%
Contains more Vitamin B6 +32.9%
Contains more Vitamin A +118550%
Contains more Vitamin B2 +160.6%
Contains more Folate +438.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Teff
2
:
Contains more Protein +50%
Contains more Carbs +444.1%
Contains more Water +22.4%
Contains more Other +102.9%
Equal in Fats - 0.66
4% 20% 75%
Protein: 3.87 g
Fats: 0.65 g
Carbs: 19.86 g
Water: 74.93 g
Other: 0.69 g
3% 4% 92%
Protein: 2.58 g
Fats: 0.66 g
Carbs: 3.65 g
Water: 91.71 g
Other: 1.4 g
Contains more Protein +50%
Contains more Carbs +444.1%
Contains more Water +22.4%
Contains more Other +102.9%
Equal in Fats - 0.66

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Teff Arugula
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Teff Arugula Opinion
Net carbs 17.06g 2.05g Teff
Protein 3.87g 2.58g Teff
Fats 0.65g 0.66g Arugula
Carbs 19.86g 3.65g Teff
Calories 101kcal 25kcal Teff
Sugar 2.05g Teff
Fiber 2.8g 1.6g Teff
Calcium 49mg 160mg Arugula
Iron 2.05mg 1.46mg Teff
Magnesium 50mg 47mg Teff
Phosphorus 120mg 52mg Teff
Potassium 107mg 369mg Arugula
Sodium 8mg 27mg Teff
Zinc 1.11mg 0.47mg Teff
Copper 0.226mg 0.076mg Teff
Manganese 2.86mg 0.321mg Teff
Selenium 0.3µg Arugula
Vitamin A 2IU 2373IU Arugula
Vitamin A RAE 0µg 119µg Arugula
Vitamin E 0.43mg Arugula
Vitamin C 15mg Arugula
Vitamin B1 0.183mg 0.044mg Teff
Vitamin B2 0.033mg 0.086mg Arugula
Vitamin B3 0.909mg 0.305mg Teff
Vitamin B5 0.437mg Arugula
Vitamin B6 0.097mg 0.073mg Teff
Folate 18µg 97µg Arugula
Choline 15.3mg Arugula
Vitamin K 108.6µg Arugula
Tryptophan 0.041mg Teff
Threonine 0.149mg Teff
Isoleucine 0.146mg Teff
Leucine 0.311mg Teff
Lysine 0.109mg Teff
Methionine 0.125mg Teff
Phenylalanine 0.203mg Teff
Valine 0.2mg Teff
Histidine 0.088mg Teff
Saturated Fat 0.086g Teff
Monounsaturated Fat 0.049g Arugula
Polyunsaturated fat 0.319g Arugula

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Teff Arugula
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
8%
Teff
49%
Arugula
Minerals Daily Need Coverage Score
67%
Teff
28%
Arugula

Comparison summary

Which food is lower in Sugar?
Teff
Teff is lower in Sugar (difference - 2.05g)
Which food contains less Sodium?
Teff
Teff contains less Sodium (difference - 19mg)
Which food is lower in Saturated Fat?
Teff
Teff is lower in Saturated Fat (difference - 0.086g)
Which food is cheaper?
Teff
Teff is cheaper (difference - $0.4)
Which food is lower in glycemic index?
Arugula
Arugula is lower in glycemic index (difference - 25)
Which food is richer in vitamins?
Arugula
Arugula is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Arugula - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169387/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.