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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 RAE, 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.
Contains more Iron +57.7%
Contains more Magnesium +31.6%
Contains more Phosphorus +57.9%
Contains less Sodium -42.9%
Contains more Zinc +382.6%
Contains more Copper +32.9%
Contains more Manganese +417.2%
Contains more Calcium +65.3%
Contains more Potassium +466.4%
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 25% 49% 28% 33% 54% 2% 7% 57% 73% 5%
Contains more Iron +57.7%
Contains more Magnesium +31.6%
Contains more Phosphorus +57.9%
Contains less Sodium -42.9%
Contains more Zinc +382.6%
Contains more Copper +32.9%
Contains more Manganese +417.2%
Contains more Calcium +65.3%
Contains more Potassium +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
:
Contains more Vitamin B1 +128.8%
Contains more Vitamin A +345750%
Contains more Vitamin B2 +687.9%
Contains more Vitamin B6 +154.6%
Contains more Folate +344.4%
Equal in Vitamin B3 - 1
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 416% 14% 0% 230% 20% 60% 19% 15% 57% 60% 0% 11% 1355%
Contains more Vitamin B1 +128.8%
Contains more Vitamin A +345750%
Contains more Vitamin B2 +687.9%
Contains more Vitamin B6 +154.6%
Contains more Folate +344.4%
Equal in Vitamin B3 - 1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +48.8%
Contains more Carbs +261.1%
Contains more Water +19.3%
Contains more Other +160.9%
Equal in Fats - 0.7
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 Protein +48.8%
Contains more Carbs +261.1%
Contains more Water +19.3%
Contains more Other +160.9%
Equal in Fats - 0.7

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 Opinion
Net carbs 17.06g 4.4g Teff
Protein 3.87g 2.6g Teff
Fats 0.65g 0.7g Garden cress
Carbs 19.86g 5.5g Teff
Calories 101kcal 32kcal Teff
Sugar 4.4g Teff
Fiber 2.8g 1.1g Teff
Calcium 49mg 81mg Garden cress
Iron 2.05mg 1.3mg Teff
Magnesium 50mg 38mg Teff
Phosphorus 120mg 76mg Teff
Potassium 107mg 606mg Garden cress
Sodium 8mg 14mg Teff
Zinc 1.11mg 0.23mg Teff
Copper 0.226mg 0.17mg Teff
Manganese 2.86mg 0.553mg Teff
Selenium 0.9µg Garden cress
Vitamin A 2IU 6917IU Garden cress
Vitamin A RAE 0µg 346µg Garden cress
Vitamin E 0.7mg Garden cress
Vitamin C 69mg Garden cress
Vitamin B1 0.183mg 0.08mg Teff
Vitamin B2 0.033mg 0.26mg Garden cress
Vitamin B3 0.909mg 1mg Garden cress
Vitamin B5 0.242mg Garden cress
Vitamin B6 0.097mg 0.247mg Garden cress
Folate 18µg 80µg Garden cress
Choline 19.5mg Garden cress
Vitamin K 541.9µg Garden cress
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 0.023g Teff
Monounsaturated Fat 0.239g Garden cress
Polyunsaturated fat 0.228g Garden cress

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Teff Garden cress
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
173%
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.