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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.
  • Garden cress's daily need coverage for vitamin A is 138% higher.
  • Teff has 5 times more manganese than garden cress. Teff has 2.86mg of manganese, while garden cress has 0.553mg.

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

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%

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

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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. 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.