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Teff vs. Marrow-stem Kale — In-Depth Nutrition Comparison

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The main differences between Teff and Marrow-stem Kale

  • Teff has more Manganese, Copper, Iron, Phosphorus, Vitamin B1, and Zinc, however, Marrow-stem Kale has more Vitamin A RAE, Folate, Calcium, and Vitamin B2.
  • Daily need coverage for Manganese from Teff is 96% higher.
  • Marrow-stem Kale has 5 times less Zinc than Teff. Teff has 1.11mg of Zinc, while Marrow-stem Kale has 0.21mg.

Food types used in this article are Teff, cooked and Collards, raw.

Infographic

Teff vs Marrow-stem Kale 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Iron +336.2%
Contains more Magnesium +85.2%
Contains more Phosphorus +380%
Contains less Sodium -52.9%
Contains more Zinc +428.6%
Contains more Copper +391.3%
Contains more Manganese +334.7%
Contains more Calcium +373.5%
Contains more Potassium +99.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 77% 36% 52% 10% 2% 31% 76% 374% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 70% 18% 20% 11% 19% 3% 6% 16% 86% 8%
Contains more Iron +336.2%
Contains more Magnesium +85.2%
Contains more Phosphorus +380%
Contains less Sodium -52.9%
Contains more Zinc +428.6%
Contains more Copper +391.3%
Contains more Manganese +334.7%
Contains more Calcium +373.5%
Contains more Potassium +99.1%

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.
Teff
2
:
Contains more Vitamin B1 +238.9%
Contains more Vitamin B3 +22.5%
Contains more Vitamin A +250850%
Contains more Vitamin B2 +293.9%
Contains more Vitamin B6 +70.1%
Contains more Folate +616.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 0% 0% 0% 46% 8% 18% 0% 23% 14% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 302% 46% 0% 118% 14% 30% 14% 17% 39% 97% 0% 13% 1093%
Contains more Vitamin B1 +238.9%
Contains more Vitamin B3 +22.5%
Contains more Vitamin A +250850%
Contains more Vitamin B2 +293.9%
Contains more Vitamin B6 +70.1%
Contains more Folate +616.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +28.1%
Contains more Carbs +266.4%
Contains more Water +19.6%
Contains more Other +92.8%
Equal in Fats - 0.61
4% 20% 75%
Protein: 3.87 g
Fats: 0.65 g
Carbs: 19.86 g
Water: 74.93 g
Other: 0.69 g
3% 5% 90%
Protein: 3.02 g
Fats: 0.61 g
Carbs: 5.42 g
Water: 89.62 g
Other: 1.33 g
Contains more Protein +28.1%
Contains more Carbs +266.4%
Contains more Water +19.6%
Contains more Other +92.8%
Equal in Fats - 0.61

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Teff Marrow-stem Kale
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Teff Marrow-stem Kale Opinion
Net carbs 17.06g 1.42g Teff
Protein 3.87g 3.02g Teff
Fats 0.65g 0.61g Teff
Carbs 19.86g 5.42g Teff
Calories 101kcal 32kcal Teff
Sugar 0.46g Teff
Fiber 2.8g 4g Marrow-stem Kale
Calcium 49mg 232mg Marrow-stem Kale
Iron 2.05mg 0.47mg Teff
Magnesium 50mg 27mg Teff
Phosphorus 120mg 25mg Teff
Potassium 107mg 213mg Marrow-stem Kale
Sodium 8mg 17mg Teff
Zinc 1.11mg 0.21mg Teff
Copper 0.226mg 0.046mg Teff
Manganese 2.86mg 0.658mg Teff
Selenium 1.3µg Marrow-stem Kale
Vitamin A 2IU 5019IU Marrow-stem Kale
Vitamin A RAE 0µg 251µg Marrow-stem Kale
Vitamin E 2.26mg Marrow-stem Kale
Vitamin C 35.3mg Marrow-stem Kale
Vitamin B1 0.183mg 0.054mg Teff
Vitamin B2 0.033mg 0.13mg Marrow-stem Kale
Vitamin B3 0.909mg 0.742mg Teff
Vitamin B5 0.267mg Marrow-stem Kale
Vitamin B6 0.097mg 0.165mg Marrow-stem Kale
Folate 18µg 129µg Marrow-stem Kale
Choline 23.2mg Marrow-stem Kale
Vitamin K 437.1µg Marrow-stem Kale
Tryptophan 0.041mg 0.031mg Teff
Threonine 0.149mg 0.086mg Teff
Isoleucine 0.146mg 0.1mg Teff
Leucine 0.311mg 0.151mg Teff
Lysine 0.109mg 0.117mg Marrow-stem Kale
Methionine 0.125mg 0.033mg Teff
Phenylalanine 0.203mg 0.087mg Teff
Valine 0.2mg 0.12mg Teff
Histidine 0.088mg 0.047mg Teff
Saturated Fat 0.055g Teff
Monounsaturated Fat 0.03g Marrow-stem Kale
Polyunsaturated fat 0.201g Marrow-stem Kale

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Teff Marrow-stem Kale
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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%
Teff
137%
Marrow-stem Kale
Minerals Daily Need Coverage Score
67%
Teff
25%
Marrow-stem Kale

Comparison summary

Which food is lower in Sugar?
Teff
Teff is lower in Sugar (difference - 0.46g)
Which food contains less Sodium?
Teff
Teff contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Teff
Teff is lower in Saturated Fat (difference - 0.055g)
Which food is cheaper?
Teff
Teff is cheaper (difference - $0.5)
Which food is lower in glycemic index?
Marrow-stem Kale
Marrow-stem Kale is lower in glycemic index (difference - 25)
Which food is richer in vitamins?
Marrow-stem Kale
Marrow-stem Kale is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Teff - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168918/nutrients
  2. Marrow-stem Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170406/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.