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Teff vs. Brazil nut — In-Depth Nutrition Comparison

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Differences between teff and brazil nut

  • Teff has more manganese, while brazil nut has more copper, phosphorus, magnesium, vitamin B1, zinc, fiber, potassium, and calcium.
  • Brazil nut's daily need coverage for copper is 169% higher.
  • Brazil nut contains 3 times less vitamin B3 than teff. Teff contains 0.909mg of vitamin B3, while brazil nut contains 0.295mg.
  • Brazil nut has a lower glycemic index. The glycemic index of brazil nut is 10, while the glycemic index of teff is 57.

The food types used in this comparison are Teff, cooked and Nuts, brazilnuts, dried, unblanched.

Infographic

Teff vs Brazil nut 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.
Teff
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 15% 9.4% 77% 75% 30% 51% 1% 373% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 269% 48% 58% 91% 581% 111% 311% 0.39% 160% 10456%
Contains more ManganeseManganese +133.9%
Contains more MagnesiumMagnesium +652%
Contains more CalciumCalcium +226.5%
Contains more PotassiumPotassium +515.9%
Contains more IronIron +18.5%
Contains more CopperCopper +671.2%
Contains more ZincZinc +265.8%
Contains more PhosphorusPhosphorus +504.2%
Contains less SodiumSodium -62.5%

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
1
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 46% 7.6% 17% 0% 22% 0% 0% 14% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 2.3% 0% 113% 0% 154% 8.1% 5.5% 11% 23% 0% 0% 17% 16%
Contains more Vitamin B3Vitamin B3 +208.1%
Contains more Vitamin B1Vitamin B1 +237.2%
Contains more FolateFolate +22.2%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.035mg
~equal in Vitamin B6 ~0.101mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Teff Brazil nut DV% diff.
Selenium 1917µg 3485%
Copper 0.226mg 1.743mg 169%
Polyunsaturated fat 24.399g 163%
Fats 0.65g 67.1g 102%
Phosphorus 120mg 725mg 86%
Magnesium 50mg 376mg 78%
Saturated fat 16.134g 73%
Manganese 2.86mg 1.223mg 71%
Monounsaturated fat 23.879g 60%
Vitamin E 5.65mg 38%
Vitamin B1 0.183mg 0.617mg 36%
Calories 101kcal 659kcal 28%
Zinc 1.11mg 4.06mg 27%
Protein 3.87g 14.32g 21%
Fiber 2.8g 7.5g 19%
Potassium 107mg 659mg 16%
Calcium 49mg 160mg 11%
Iron 2.05mg 2.43mg 5%
Choline 28.8mg 5%
Vitamin B3 0.909mg 0.295mg 4%
Vitamin B5 0.184mg 4%
Carbs 19.86g 11.74g 3%
Vitamin C 0.7mg 1%
Folate 18µg 22µg 1%
Net carbs 17.06g 4.24g N/A
Sugar 2.33g N/A
Starch 0.25g 0%
Sodium 8mg 3mg 0%
Vitamin B2 0.033mg 0.035mg 0%
Vitamin B6 0.097mg 0.101mg 0%
Tryptophan 0.041mg 0.135mg 0%
Threonine 0.149mg 0.365mg 0%
Isoleucine 0.146mg 0.518mg 0%
Leucine 0.311mg 1.19mg 0%
Lysine 0.109mg 0.49mg 0%
Methionine 0.125mg 1.124mg 0%
Phenylalanine 0.203mg 0.639mg 0%
Valine 0.2mg 0.76mg 0%
Histidine 0.088mg 0.409mg 0%
Omega-3 - ALA 0.018g N/A
Omega-6 - Gamma-linoleic acid 0.018g N/A
Omega-6 - Linoleic acid 23.859g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Teff
2
4% 20% 75%
Protein: 3.87 g
Fats: 0.65 g
Carbs: 19.86 g
Water: 74.93 g
Other: 0.69 g
14% 67% 12% 3% 3%
Protein: 14.32 g
Fats: 67.1 g
Carbs: 11.74 g
Water: 3.42 g
Other: 3.42 g
Contains more CarbsCarbs +69.2%
Contains more WaterWater +2090.9%
Contains more ProteinProtein +270%
Contains more FatsFats +10223.1%
Contains more OtherOther +395.7%

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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. Brazil nut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170569/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.