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Teff vs. Garden cress — In-Depth Nutrition Comparison

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What are the main differences between teff and garden cress?

  • Teff is richer in manganese, iron, vitamin B1, zinc, and fiber, yet garden cress is richer in vitamin A, vitamin B2, folate, potassium, and vitamin B6.
  • Teff's daily need coverage for manganese is 100% higher.
  • Teff has 5 times more zinc than garden cress. Teff has 1.11mg of zinc, while garden cress has 0.23mg.

We used Teff, cooked and Cress, garden, raw types in this comparison.

Infographic

Teff vs Garden cress 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
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 27% 24% 53% 49% 57% 6.3% 33% 1.8% 72% 4.9%
Contains more MagnesiumMagnesium +31.6%
Contains more IronIron +57.7%
Contains more CopperCopper +32.9%
Contains more ZincZinc +382.6%
Contains more PhosphorusPhosphorus +57.9%
Contains less SodiumSodium -42.9%
Contains more ManganeseManganese +417.2%
Contains more CalciumCalcium +65.3%
Contains more PotassiumPotassium +466.4%

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%
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 230% 115% 14% 0% 20% 60% 19% 15% 57% 0% 1355% 60% 11%
Contains more Vitamin B1Vitamin B1 +128.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +687.9%
Contains more Vitamin B6Vitamin B6 +154.6%
Contains more FolateFolate +344.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Teff
2
4% 20% 75%
Protein: 3.87 g
Fats: 0.65 g
Carbs: 19.86 g
Water: 74.93 g
Other: 0.69 g
3% 6% 89% 2%
Protein: 2.6 g
Fats: 0.7 g
Carbs: 5.5 g
Water: 89.4 g
Other: 1.8 g
Contains more ProteinProtein +48.8%
Contains more CarbsCarbs +261.1%
Contains more WaterWater +19.3%
Contains more OtherOther +160.9%
~equal in Fats ~0.7g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Teff Garden cress DV% diff.
Vitamin K 541.9µg 452%
Manganese 2.86mg 0.553mg 100%
Vitamin C 69mg 77%
Vitamin A 0µg 346µg 38%
Vitamin B2 0.033mg 0.26mg 17%
Folate 18µg 80µg 16%
Potassium 107mg 606mg 15%
Vitamin B6 0.097mg 0.247mg 12%
Vitamin B1 0.183mg 0.08mg 9%
Iron 2.05mg 1.3mg 9%
Zinc 1.11mg 0.23mg 8%
Fiber 2.8g 1.1g 7%
Copper 0.226mg 0.17mg 6%
Phosphorus 120mg 76mg 6%
Vitamin B5 0.242mg 5%
Carbs 19.86g 5.5g 5%
Vitamin E 0.7mg 5%
Choline 19.5mg 4%
Protein 3.87g 2.6g 3%
Calories 101kcal 32kcal 3%
Magnesium 50mg 38mg 3%
Calcium 49mg 81mg 3%
Selenium 0.9µg 2%
Polyunsaturated fat 0.228g 2%
Vitamin B3 0.909mg 1mg 1%
Monounsaturated fat 0.239g 1%
Fats 0.65g 0.7g 0%
Net carbs 17.06g 4.4g N/A
Sugar 4.4g N/A
Sodium 8mg 14mg 0%
Saturated fat 0.023g 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Teff Garden cress
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
150%
Garden cress
Minerals Daily Need Coverage Score
67%
Teff
33%
Garden cress

Comparison summary

Which food is lower in Sugar?
Teff
Teff is lower in Sugar (difference - 4.4g)
Which food contains less Sodium?
Teff
Teff contains less Sodium (difference - 6mg)
Which food is lower in Saturated fat?
Teff
Teff is lower in Saturated fat (difference - 0.023g)
Which food is lower in glycemic index?
Garden cress
Garden cress is lower in glycemic index (difference - 57)
Which food is richer in vitamins?
Garden cress
Garden cress is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Garden cress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168407/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.