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Teff vs Glutinous rice - In-Depth Nutrition Comparison

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What are the differences between Teff and Glutinous rice?

  • Teff is richer than Glutinous rice in Manganese, Iron, Copper, Phosphorus, Magnesium, Vitamin B6, Vitamin B1, Zinc, Fiber, and Vitamin B2.
  • Teff's daily need coverage for Manganese is 390% more.
  • Teff has 55 times more Iron than Glutinous rice. While Teff has 7.63mg of Iron, Glutinous rice has only 0.14mg.

We used Teff, uncooked and Rice, white, glutinous, unenriched, cooked types in this article.

Infographic

Teff vs Glutinous rice 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +8900%
Contains more Iron +5350%
Contains more Magnesium +3580%
Contains more Phosphorus +5262.5%
Contains more Potassium +4170%
Contains more Zinc +785.4%
Contains more Copper +1553.1%
Contains less Sodium -58.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 54% 287% 132% 184% 38% 2% 99% 270%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 6% 4% 4% 1% 1% 12% 17%
Contains more Calcium +8900%
Contains more Iron +5350%
Contains more Magnesium +3580%
Contains more Phosphorus +5262.5%
Contains more Potassium +4170%
Contains more Zinc +785.4%
Contains more Copper +1553.1%
Contains less Sodium -58.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Teff
8
:
Contains more Vitamin A +∞%
Contains more Vitamin E +100%
Contains more Vitamin B1 +1850%
Contains more Vitamin B2 +1976.9%
Contains more Vitamin B3 +1059.7%
Contains more Vitamin B5 +338.1%
Contains more Vitamin B6 +1753.8%
Contains more Vitamin K +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 0% 98% 63% 64% 57% 112% 0% 0% 5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 5% 3% 6% 13% 6% 1% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +100%
Contains more Vitamin B1 +1850%
Contains more Vitamin B2 +1976.9%
Contains more Vitamin B3 +1059.7%
Contains more Vitamin B5 +338.1%
Contains more Vitamin B6 +1753.8%
Contains more Vitamin K +∞%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Teff Glutinous rice
Lower in Cholesterol ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok

All nutrients comparison - raw data values

Nutrient Teff Glutinous rice Opinion
Net carbs 65.13g 20.09g Teff
Protein 13.3g 2.02g Teff
Fats 2.38g 0.19g Teff
Carbs 73.13g 21.09g Teff
Calories 367kcal 97kcal Teff
Starch 36.56g g Teff
Fructose 0.47g g Teff
Sugar 1.84g 0.05g Glutinous rice
Fiber 8g 1g Teff
Calcium 180mg 2mg Teff
Iron 7.63mg 0.14mg Teff
Magnesium 184mg 5mg Teff
Phosphorus 429mg 8mg Teff
Potassium 427mg 10mg Teff
Sodium 12mg 5mg Glutinous rice
Zinc 3.63mg 0.41mg Teff
Copper 0.81mg 0.049mg Teff
Vitamin A 9IU 0IU Teff
Vitamin E 0.08mg 0.04mg Teff
Vitamin D IU 0IU Glutinous rice
Vitamin D µg 0µg Glutinous rice
Vitamin C mg 0mg Glutinous rice
Vitamin B1 0.39mg 0.02mg Teff
Vitamin B2 0.27mg 0.013mg Teff
Vitamin B3 3.363mg 0.29mg Teff
Vitamin B5 0.942mg 0.215mg Teff
Vitamin B6 0.482mg 0.026mg Teff
Folate µg 1µg Glutinous rice
Vitamin B12 µg 0µg Glutinous rice
Vitamin K 1.9µg 0µg Teff
Tryptophan 0.139mg 0.023mg Teff
Threonine 0.51mg 0.072mg Teff
Isoleucine 0.501mg 0.087mg Teff
Leucine 1.068mg 0.167mg Teff
Lysine 0.376mg 0.073mg Teff
Methionine 0.428mg 0.047mg Teff
Phenylalanine 0.698mg 0.108mg Teff
Valine 0.686mg 0.123mg Teff
Histidine 0.301mg 0.047mg Teff
Cholesterol mg 0mg Teff
Trans Fat g g
Saturated Fat 0.449g 0.039g Glutinous rice
Monounsaturated Fat 0.589g 0.07g Teff
Polyunsaturated fat 1.071g 0.069g Teff

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Teff Glutinous rice
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
33
Teff
3
Glutinous rice
Mineral Summary Score
133
Teff
5
Glutinous rice

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
80%
Teff
12%
Glutinous rice
Carbohydrates
73%
Teff
21%
Glutinous rice
Fats
11%
Teff
1%
Glutinous rice

Comparison summary

Which food is lower in Cholesterol?
Teff
Teff is lower in Cholesterol (difference - 0mg)
Which food is lower in glycemic index?
Teff
Teff is lower in glycemic index (difference - 41)
Which food is cheaper?
Teff
Teff is cheaper (difference - $1)
Which food is richer in minerals?
Teff
Teff is relatively richer in minerals
Which food is richer in vitamins?
Teff
Teff is relatively richer in vitamins
Which food is lower in Sugar?
Glutinous rice
Glutinous rice is lower in Sugar (difference - 1.79g)
Which food contains less Sodium?
Glutinous rice
Glutinous rice contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Glutinous rice
Glutinous rice is lower in Saturated Fat (difference - 0.41g)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Teff - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169747/nutrients
  2. Glutinous rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169711/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.