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Teff vs. Chickpea raw — In-Depth Nutrition Comparison

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How are teff and chickpea raw different?

  • Chickpea raw has more manganese, folate, copper, fiber, vitamin B6, iron, vitamin B1, phosphorus, potassium, and zinc than teff.
  • Daily need coverage for manganese for chickpea raw is 802% higher.
  • Chickpea raw has a lower glycemic index (36) than teff (57).

Teff, cooked and Chickpeas (garbanzo beans, bengal gram), mature seeds, raw are the varieties used in this article.

Infographic

Teff vs Chickpea raw 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
1
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 56% 17% 63% 162% 219% 75% 108% 3.1% 2779% 0%
Contains less SodiumSodium -66.7%
Contains more MagnesiumMagnesium +58%
Contains more CalciumCalcium +16.3%
Contains more PotassiumPotassium +571%
Contains more IronIron +110.2%
Contains more CopperCopper +190.3%
Contains more ZincZinc +148.6%
Contains more PhosphorusPhosphorus +110%
Contains more ManganeseManganese +645%
~equal in Selenium ~0µg

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
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 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 13% 1% 16% 0% 119% 49% 29% 95% 123% 0% 23% 418% 54%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +160.7%
Contains more Vitamin B2Vitamin B2 +542.4%
Contains more Vitamin B3Vitamin B3 +69.5%
Contains more Vitamin B6Vitamin B6 +451.5%
Contains more FolateFolate +2994.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Teff Chickpea raw DV% diff.
Manganese 2.86mg 21.306mg 802%
Folate 18µg 557µg 135%
Copper 0.226mg 0.656mg 48%
Fiber 2.8g 12.2g 38%
Vitamin B6 0.097mg 0.535mg 34%
Protein 3.87g 20.47g 33%
Vitamin B5 1.588mg 32%
Iron 2.05mg 4.31mg 28%
Vitamin B1 0.183mg 0.477mg 25%
Phosphorus 120mg 252mg 19%
Polyunsaturated fat 2.731g 18%
Choline 99.3mg 18%
Potassium 107mg 718mg 18%
Zinc 1.11mg 2.76mg 15%
Vitamin B2 0.033mg 0.212mg 14%
Calories 101kcal 378kcal 14%
Carbs 19.86g 62.95g 14%
Fats 0.65g 6.04g 8%
Vitamin K 9µg 8%
Magnesium 50mg 79mg 7%
Vitamin E 0.82mg 5%
Vitamin B3 0.909mg 1.541mg 4%
Vitamin C 4mg 4%
Saturated fat 0.603g 3%
Monounsaturated fat 1.377g 3%
Sodium 8mg 24mg 1%
Calcium 49mg 57mg 1%
Net carbs 17.06g 50.75g N/A
Sugar 10.7g N/A
Vitamin A 0µg 3µg 0%
Tryptophan 0.041mg 0.2mg 0%
Threonine 0.149mg 0.766mg 0%
Isoleucine 0.146mg 0.882mg 0%
Leucine 0.311mg 1.465mg 0%
Lysine 0.109mg 1.377mg 0%
Methionine 0.125mg 0.27mg 0%
Phenylalanine 0.203mg 1.103mg 0%
Valine 0.2mg 0.865mg 0%
Histidine 0.088mg 0.566mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Teff
1
4% 20% 75%
Protein: 3.87 g
Fats: 0.65 g
Carbs: 19.86 g
Water: 74.93 g
Other: 0.69 g
20% 6% 63% 8% 3%
Protein: 20.47 g
Fats: 6.04 g
Carbs: 62.95 g
Water: 7.68 g
Other: 2.86 g
Contains more WaterWater +875.7%
Contains more ProteinProtein +428.9%
Contains more FatsFats +829.2%
Contains more CarbsCarbs +217%
Contains more OtherOther +314.5%

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. Chickpea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173756/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.