Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Teff vs. Rapini — In-Depth Nutrition Comparison

Compare

How are teff and rapini different?

  • Teff is higher in manganese, copper, phosphorus, and magnesium; however, rapini is richer in vitamin A, folate, vitamin B2, calcium, and vitamin B6.
  • Daily need coverage for manganese for teff is 107% higher.
  • Teff contains 5 times more copper than rapini. While teff contains 0.226mg of copper, rapini contains only 0.042mg.
  • Rapini has a lower glycemic index (32) than teff (57).

Teff, cooked and Broccoli raab, raw are the varieties used in this article.

Infographic

Teff vs Rapini 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
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 15% 9.4% 77% 75% 30% 51% 1% 373% 0%
Rapini
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 32% 17% 80% 14% 21% 31% 4.3% 52% 5.5%
Contains more MagnesiumMagnesium +127.3%
Contains more CopperCopper +438.1%
Contains more ZincZinc +44.2%
Contains more PhosphorusPhosphorus +64.4%
Contains less SodiumSodium -75.8%
Contains more ManganeseManganese +624.1%
Contains more CalciumCalcium +120.4%
Contains more PotassiumPotassium +83.2%
~equal in Iron ~2.14mg

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
1
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 46% 7.6% 17% 0% 22% 0% 0% 14% 0%
Rapini
10
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 67% 44% 32% 0% 41% 30% 23% 19% 39% 0% 560% 62% 10%
Contains more Vitamin B1Vitamin B1 +13%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +290.9%
Contains more Vitamin B3Vitamin B3 +34.3%
Contains more Vitamin B6Vitamin B6 +76.3%
Contains more FolateFolate +361.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Teff Rapini DV% diff.
Vitamin K 224µg 187%
Manganese 2.86mg 0.395mg 107%
Vitamin C 20.2mg 22%
Copper 0.226mg 0.042mg 20%
Folate 18µg 83µg 16%
Vitamin A 0µg 131µg 15%
Vitamin E 1.62mg 11%
Phosphorus 120mg 73mg 7%
Magnesium 50mg 22mg 7%
Vitamin B2 0.033mg 0.129mg 7%
Vitamin B6 0.097mg 0.171mg 6%
Carbs 19.86g 2.85g 6%
Calcium 49mg 108mg 6%
Vitamin B5 0.322mg 6%
Calories 101kcal 22kcal 4%
Potassium 107mg 196mg 3%
Zinc 1.11mg 0.77mg 3%
Choline 18.3mg 3%
Vitamin B3 0.909mg 1.221mg 2%
Vitamin B1 0.183mg 0.162mg 2%
Selenium 1µg 2%
Protein 3.87g 3.17g 1%
Iron 2.05mg 2.14mg 1%
Polyunsaturated fat 0.13g 1%
Sodium 8mg 33mg 1%
Fats 0.65g 0.49g 0%
Net carbs 17.06g 0.15g N/A
Sugar 0.38g N/A
Fiber 2.8g 2.7g 0%
Saturated fat 0.05g 0%
Monounsaturated fat 0.026g 0%
Tryptophan 0.041mg 0.043mg 0%
Threonine 0.149mg 0.106mg 0%
Isoleucine 0.146mg 0.104mg 0%
Leucine 0.311mg 0.17mg 0%
Lysine 0.109mg 0.198mg 0%
Methionine 0.125mg 0.048mg 0%
Phenylalanine 0.203mg 0.128mg 0%
Valine 0.2mg 0.153mg 0%
Histidine 0.088mg 0.066mg 0%
Fructose 0.17g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Teff
3
4% 20% 75%
Protein: 3.87 g
Fats: 0.65 g
Carbs: 19.86 g
Water: 74.93 g
Other: 0.69 g
Rapini
2
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 g
Contains more ProteinProtein +22.1%
Contains more FatsFats +32.7%
Contains more CarbsCarbs +596.8%
Contains more WaterWater +23.5%
Contains more OtherOther +36.2%

People also compare

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. Rapini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170381/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.