Teff vs. Pilaf — In-Depth Nutrition Comparison
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A recap on the differences between teff and pilaf
- Teff has more manganese, copper, and fiber; however, pilaf is higher in folate, vitamin B1, vitamin B3, and vitamin B6.
- Teff covers your daily manganese needs 86% more than pilaf.
- Pilaf contains 2 times less fiber than teff. Teff contains 2.8g of fiber, while pilaf contains 1.2g.
- Teff has less sodium.
Food varieties used in this article are Teff, cooked and Rice and vermicelli mix, rice pilaf flavor, unprepared.
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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 | +56.3% |
| Contains more CopperCopper | +36.1% |
| Contains less SodiumSodium | -99.4% |
| Contains more ManganeseManganese | +224.3% |
| Contains more CalciumCalcium | +69.4% |
| Contains more PotassiumPotassium | +75.7% |
| Contains more IronIron | +19% |
| Contains more PhosphorusPhosphorus | +28.3% |
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 AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +229.5% |
| Contains more Vitamin B2Vitamin B2 | +163.6% |
| Contains more Vitamin B3Vitamin B3 | +574% |
| Contains more Vitamin B6Vitamin B6 | +312.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +1077.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 2.86mg | 0.882mg | 86% |
| Selenium | 32.4µg | 59% | |
| Sodium | 8mg | 1303mg | 56% |
| Folate | 18µg | 212µg | 49% |
| Vitamin B1 | 0.183mg | 0.603mg | 35% |
| Vitamin B3 | 0.909mg | 6.127mg | 33% |
| Starch | 71.23g | 29% | |
| Vitamin B6 | 0.097mg | 0.4mg | 23% |
| Carbs | 19.86g | 76.31g | 19% |
| Vitamin B5 | 0.715mg | 14% | |
| Protein | 3.87g | 10.42g | 13% |
| Calories | 101kcal | 359kcal | 13% |
| Copper | 0.226mg | 0.166mg | 7% |
| Fiber | 2.8g | 1.2g | 6% |
| Vitamin C | 4.1mg | 5% | |
| Phosphorus | 120mg | 154mg | 5% |
| Iron | 2.05mg | 2.44mg | 5% |
| Magnesium | 50mg | 32mg | 4% |
| Vitamin B2 | 0.033mg | 0.087mg | 4% |
| Polyunsaturated fat | 0.377g | 3% | |
| Choline | 17.5mg | 3% | |
| Calcium | 49mg | 83mg | 3% |
| Potassium | 107mg | 188mg | 2% |
| Monounsaturated fat | 0.373g | 1% | |
| Saturated fat | 0.307g | 1% | |
| Fats | 0.65g | 1.37g | 1% |
| Vitamin B12 | 0µg | 0.02µg | 1% |
| Zinc | 1.11mg | 1.01mg | 1% |
| Net carbs | 17.06g | 75.11g | N/A |
| Cholesterol | 0mg | 1mg | 0% |
| Sugar | 1.53g | N/A | |
| Vitamin E | 0.04mg | 0% | |
| Vitamin A | 0µg | 4µg | 0% |
| Vitamin K | 0.5µg | 0% | |
| Tryptophan | 0.041mg | 0.086mg | 0% |
| Threonine | 0.149mg | 0.221mg | 0% |
| Isoleucine | 0.146mg | 0.279mg | 0% |
| Leucine | 0.311mg | 0.523mg | 0% |
| Lysine | 0.109mg | 0.189mg | 0% |
| Methionine | 0.125mg | 0.145mg | 0% |
| Phenylalanine | 0.203mg | 0.32mg | 0% |
| Valine | 0.2mg | 0.374mg | 0% |
| Histidine | 0.088mg | 0.15mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +832% |
| Contains more ProteinProtein | +169.3% |
| Contains more FatsFats | +110.8% |
| Contains more CarbsCarbs | +284.2% |
| Contains more OtherOther | +459.4% |
