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Teff vs. Cardoon — In-Depth Nutrition Comparison

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A recap on differences between teff and cardoon

  • Teff has more manganese, iron, phosphorus, vitamin B1, and zinc; however, cardoon is higher in folate and potassium.
  • Teff covers your daily manganese needs 113% more than cardoon.
  • Cardoon contains 9 times less vitamin B1 than teff. Teff contains 0.183mg of vitamin B1, while cardoon contains 0.02mg.
  • Teff has less sodium.

Food varieties used in this article are Teff, cooked and Cardoon, raw.

Infographic

Teff vs Cardoon 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" 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 21% 35% 26% 77% 4.6% 9.9% 22% 33% 1.1%
Contains more MagnesiumMagnesium +19%
Contains more IronIron +192.9%
Contains more ZincZinc +552.9%
Contains more PhosphorusPhosphorus +421.7%
Contains less SodiumSodium -95.3%
Contains more ManganeseManganese +1017.2%
Contains more CalciumCalcium +42.9%
Contains more PotassiumPotassium +273.8%
~equal in Copper ~0.231mg

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
2
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%
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 6.7% 0% 0% 0% 5% 6.9% 5.6% 20% 27% 0% 0% 51% 0%
Contains more Vitamin B1Vitamin B1 +815%
Contains more Vitamin B3Vitamin B3 +203%
Contains more Vitamin B6Vitamin B6 +19.6%
Contains more FolateFolate +277.8%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.03mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Teff Cardoon DV% diff.
Manganese 2.86mg 0.256mg 113%
Iron 2.05mg 0.7mg 17%
Vitamin B1 0.183mg 0.02mg 14%
Phosphorus 120mg 23mg 14%
Folate 18µg 68µg 13%
Potassium 107mg 400mg 9%
Zinc 1.11mg 0.17mg 9%
Vitamin B5 0.338mg 7%
Sodium 8mg 170mg 7%
Protein 3.87g 0.7g 6%
Carbs 19.86g 4.07g 5%
Fiber 2.8g 1.6g 5%
Vitamin B3 0.909mg 0.3mg 4%
Calories 101kcal 17kcal 4%
Calcium 49mg 70mg 2%
Magnesium 50mg 42mg 2%
Vitamin C 2mg 2%
Copper 0.226mg 0.231mg 1%
Vitamin B6 0.097mg 0.116mg 1%
Fats 0.65g 0.1g 1%
Net carbs 17.06g 2.47g N/A
Selenium 0.2µg 0%
Vitamin B2 0.033mg 0.03mg 0%
Saturated fat 0.011g 0%
Monounsaturated fat 0.018g 0%
Polyunsaturated fat 0.041g 0%
Tryptophan 0.041mg 0%
Threonine 0.149mg 0%
Isoleucine 0.146mg 0%
Leucine 0.311mg 0%
Lysine 0.109mg 0%
Methionine 0.125mg 0%
Phenylalanine 0.203mg 0%
Valine 0.2mg 0%
Histidine 0.088mg 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
4% 94%
Protein: 0.7 g
Fats: 0.1 g
Carbs: 4.07 g
Water: 94 g
Other: 1.13 g
Contains more ProteinProtein +452.9%
Contains more FatsFats +550%
Contains more CarbsCarbs +388%
Contains more WaterWater +25.5%
Contains more OtherOther +63.8%

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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. Cardoon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169981/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.