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
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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.
| 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.
| Contains more Vitamin B1Vitamin B1 | +128.8% |
| Contains more Vitamin AVitamin A | +345750% |
| Contains more Vitamin B2Vitamin B2 | +687.9% |
| Contains more Vitamin B6Vitamin B6 | +154.6% |
| Contains more FolateFolate | +344.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.87 g
Fats:
0.65 g
Carbs:
19.86 g
Water:
74.93 g
Other:
0.69 g
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.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 101kcal | 32kcal |
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| Protein | 3.87g | 2.6g |
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| Fats | 0.65g | 0.7g |
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| Vitamin C | 69mg |
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| Net carbs | 17.06g | 4.4g |
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| Carbs | 19.86g | 5.5g |
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| Magnesium | 50mg | 38mg |
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| Calcium | 49mg | 81mg |
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| Potassium | 107mg | 606mg |
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| Iron | 2.05mg | 1.3mg |
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| Sugar | 4.4g |
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| Fiber | 2.8g | 1.1g |
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| Copper | 0.226mg | 0.17mg |
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| Zinc | 1.11mg | 0.23mg |
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| Phosphorus | 120mg | 76mg |
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| Sodium | 8mg | 14mg |
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| Vitamin A | 2IU | 6917IU |
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| Vitamin A RAE | 0µg | 346µg |
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| Vitamin E | 0.7mg |
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| Manganese | 2.86mg | 0.553mg |
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| Selenium | 0.9µg |
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| Vitamin B1 | 0.183mg | 0.08mg |
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| Vitamin B2 | 0.033mg | 0.26mg |
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| Vitamin B3 | 0.909mg | 1mg |
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| Vitamin B5 | 0.242mg |
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| Vitamin B6 | 0.097mg | 0.247mg |
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| Vitamin K | 541.9µg |
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| Folate | 18µg | 80µg |
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| Choline | 19.5mg |
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| Saturated Fat | 0.023g |
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| Monounsaturated Fat | 0.239g |
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| Polyunsaturated fat | 0.228g |
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| Tryptophan | 0.041mg |
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| Threonine | 0.149mg |
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| Isoleucine | 0.146mg |
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| Leucine | 0.311mg |
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| Lysine | 0.109mg |
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| Methionine | 0.125mg |
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| Phenylalanine | 0.203mg |
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| Valine | 0.2mg |
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| Histidine | 0.088mg |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
173%
Minerals Daily Need Coverage Score
67%
33%
Comparison summary
Which food is lower in Sugar?
Teff is lower in Sugar (difference - 4.4g)
Which food contains less Sodium?
Teff contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Teff is lower in Saturated Fat (difference - 0.023g)
Which food is lower in glycemic index?
Garden cress is lower in glycemic index (difference - 57)
Which food is richer in vitamins?
Garden cress is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
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The foods are relatively equal in price ($)
Which food is richer in minerals?
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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.