Teff vs. Kale — In-Depth Nutrition Comparison
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What are the differences between Teff and Kale?
- Teff is higher in Manganese, Iron, Phosphorus, Vitamin B1, Zinc, Copper, and Magnesium, yet Kale is higher in Vitamin A RAE.
- Teff's daily need coverage for Manganese is 106% more.
- Teff has 5 times more Zinc than Kale. While Teff has 1.11mg of Zinc, Kale has only 0.24mg.
We used Teff, cooked and Kale, cooked, boiled, drained, without salt types in this article.
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 | +177.8% |
| Contains more IronIron | +127.8% |
| Contains more CopperCopper | +44.9% |
| Contains more ZincZinc | +362.5% |
| Contains more PhosphorusPhosphorus | +328.6% |
| Contains less SodiumSodium | -65.2% |
| Contains more ManganeseManganese | +587.5% |
| Contains more CalciumCalcium | +46.9% |
| Contains more PotassiumPotassium | +113.1% |
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 | +245.3% |
| Contains more Vitamin B3Vitamin B3 | +81.8% |
| Contains more FolateFolate | +38.5% |
| Contains more Vitamin AVitamin A | +680950% |
| Contains more Vitamin B2Vitamin B2 | +112.1% |
| Contains more Vitamin B6Vitamin B6 | +42.3% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +103.7% |
| Contains more FatsFats | +62.5% |
| Contains more CarbsCarbs | +252.8% |
| Contains more WaterWater | +21.7% |
| Contains more OtherOther | +26.1% |
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 | 28kcal |
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| Protein | 3.87g | 1.9g |
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| Fats | 0.65g | 0.4g |
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| Vitamin C | 41mg |
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| Net carbs | 17.06g | 3.63g |
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| Carbs | 19.86g | 5.63g |
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| Magnesium | 50mg | 18mg |
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| Calcium | 49mg | 72mg |
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| Potassium | 107mg | 228mg |
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| Iron | 2.05mg | 0.9mg |
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| Sugar | 1.25g |
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| Fiber | 2.8g | 2g |
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| Copper | 0.226mg | 0.156mg |
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| Zinc | 1.11mg | 0.24mg |
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| Phosphorus | 120mg | 28mg |
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| Sodium | 8mg | 23mg |
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| Vitamin A | 2IU | 13621IU |
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| Vitamin A RAE | 0µg | 681µg |
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| Vitamin E | 0.85mg |
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| Manganese | 2.86mg | 0.416mg |
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| Selenium | 0.9µg |
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| Vitamin B1 | 0.183mg | 0.053mg |
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| Vitamin B2 | 0.033mg | 0.07mg |
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| Vitamin B3 | 0.909mg | 0.5mg |
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| Vitamin B5 | 0.049mg |
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| Vitamin B6 | 0.097mg | 0.138mg |
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| Vitamin K | 817µg |
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| Folate | 18µg | 13µg |
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| Choline | 0.4mg |
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| Saturated Fat | 0.052g |
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| Monounsaturated Fat | 0.03g |
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| Polyunsaturated fat | 0.193g |
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| Tryptophan | 0.041mg | 0.023mg |
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| Threonine | 0.149mg | 0.085mg |
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| Isoleucine | 0.146mg | 0.114mg |
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| Leucine | 0.311mg | 0.133mg |
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| Lysine | 0.109mg | 0.114mg |
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| Methionine | 0.125mg | 0.018mg |
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| Phenylalanine | 0.203mg | 0.097mg |
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| Valine | 0.2mg | 0.104mg |
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| Histidine | 0.088mg | 0.04mg |
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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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People also compare
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%
238%
Minerals Daily Need Coverage Score
67%
22%
Comparison summary
Which food is lower in Sugar?
Teff is lower in Sugar (difference - 1.25g)
Which food contains less Sodium?
Teff contains less Sodium (difference - 15mg)
Which food is lower in Saturated Fat?
Teff is lower in Saturated Fat (difference - 0.052g)
Which food is lower in glycemic index?
Kale is lower in glycemic index (difference - 57)
Which food is richer in vitamins?
Kale 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.