Teff vs. Heart of palm — In-Depth Nutrition Comparison
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A recap on differences between teff and heart of palm
- Teff has more vitamin B1, magnesium, and fiber; however, heart of palm is higher in vitamin B6, potassium, copper, zinc, and vitamin B2.
- Heart of palm covers your daily vitamin B6 needs 55% more than teff.
- Heart of palm contains 5 times less magnesium than teff. Teff contains 50mg of magnesium, while heart of palm contains 10mg.
- The glycemic index of teff is higher.
Food varieties used in this article are Teff, cooked and Hearts of palm, raw.
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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 | +400% |
| Contains more CalciumCalcium | +172.2% |
| Contains more IronIron | +21.3% |
| Contains less SodiumSodium | -42.9% |
| Contains more ManganeseManganese | +∞% |
| Contains more PotassiumPotassium | +1587.9% |
| Contains more CopperCopper | +185% |
| Contains more ZincZinc | +236% |
| Contains more PhosphorusPhosphorus | +16.7% |
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 | +266% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +445.5% |
| Contains more Vitamin B6Vitamin B6 | +735.1% |
| Contains more FolateFolate | +33.3% |
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:
2.7 g
Fats:
0.2 g
Carbs:
25.61 g
Water:
69.5 g
Other:
1.99 g
| Contains more ProteinProtein | +43.3% |
| Contains more FatsFats | +225% |
| Contains more CarbsCarbs | +29% |
| Contains more OtherOther | +188.4% |
~equal in
Water
~69.5g
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 | |
|
DV% diff. |
| Manganese | 2.86mg | 124% | |
| Vitamin B6 | 0.097mg | 0.81mg | 55% |
| Potassium | 107mg | 1806mg | 50% |
| Copper | 0.226mg | 0.644mg | 46% |
| Zinc | 1.11mg | 3.73mg | 24% |
| Vitamin B1 | 0.183mg | 0.05mg | 11% |
| Vitamin B2 | 0.033mg | 0.18mg | 11% |
| Magnesium | 50mg | 10mg | 10% |
| Vitamin C | 8mg | 9% | |
| Fiber | 2.8g | 1.5g | 5% |
| Iron | 2.05mg | 1.69mg | 5% |
| Calcium | 49mg | 18mg | 3% |
| Phosphorus | 120mg | 140mg | 3% |
| Vitamin E | 0.5mg | 3% | |
| Protein | 3.87g | 2.7g | 2% |
| Carbs | 19.86g | 25.61g | 2% |
| Folate | 18µg | 24µg | 2% |
| Polyunsaturated fat | 0.089g | 1% | |
| Calories | 101kcal | 115kcal | 1% |
| Fats | 0.65g | 0.2g | 1% |
| Selenium | 0.7µg | 1% | |
| Net carbs | 17.06g | 24.11g | N/A |
| Sugar | 17.16g | N/A | |
| Sodium | 8mg | 14mg | 0% |
| Vitamin A | 0µg | 3µg | 0% |
| Vitamin B3 | 0.909mg | 0.9mg | 0% |
| Saturated fat | 0.046g | 0% | |
| Monounsaturated fat | 0.005g | 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?
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%
24%
Minerals Daily Need Coverage Score
67%
62%
Comparison summary
Which food is lower in Sugar?
Teff is lower in Sugar (difference - 17.16g)
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 - 0.046g)
Which food is lower in glycemic index?
Heart of palm is lower in glycemic index (difference - 25)
Which food is richer in vitamins?
Heart of palm 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.