Teff vs. Heart of palm — In-Depth Nutrition Comparison
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A recap on the 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.
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 | +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% |
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% |
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
