Teff vs. Potato — In-Depth Nutrition Comparison
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A recap on differences between teff and potatoes
- Teff has more manganese, iron, copper, phosphorus, vitamin B1, zinc, and magnesium; however, potatoes are higher in vitamin B6 and potassium.
- Teff covers your daily manganese needs 116% more than potatoes.
- Potatoes contain 4 times less calcium than teff. Teff contains 49mg of calcium, while potatoes contain 12mg.
- The glycemic index of potatoes is higher.
Food varieties used in this article are Teff, cooked and Potatoes, flesh and skin, raw.
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 MagnesiumMagnesium | +117.4% |
| Contains more CalciumCalcium | +308.3% |
| Contains more IronIron | +153.1% |
| Contains more CopperCopper | +105.5% |
| Contains more ZincZinc | +270% |
| Contains more PhosphorusPhosphorus | +110.5% |
| Contains more ManganeseManganese | +1330% |
| Contains more PotassiumPotassium | +297.2% |
| Contains less SodiumSodium | -25% |
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 | +125.9% |
| Contains more FolateFolate | +20% |
| Contains more Vitamin B3Vitamin B3 | +16.7% |
| Contains more Vitamin B6Vitamin B6 | +207.2% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +88.8% |
| Contains more FatsFats | +622.2% |
| Contains more CarbsCarbs | +13.6% |
| Contains more OtherOther | +62.3% |
~equal in
Water
~79.25g
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 Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sodium |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 2.86mg | 0.2mg | 116% |
| Vitamin C | 19.7mg | 22% | |
| Iron | 2.05mg | 0.81mg | 16% |
| Vitamin B6 | 0.097mg | 0.298mg | 15% |
| Copper | 0.226mg | 0.11mg | 13% |
| Potassium | 107mg | 425mg | 9% |
| Phosphorus | 120mg | 57mg | 9% |
| Vitamin B1 | 0.183mg | 0.081mg | 9% |
| Zinc | 1.11mg | 0.3mg | 7% |
| Magnesium | 50mg | 23mg | 6% |
| Starch | 15.29g | 6% | |
| Vitamin B5 | 0.295mg | 6% | |
| Calcium | 49mg | 12mg | 4% |
| Protein | 3.87g | 2.05g | 4% |
| Fiber | 2.8g | 2.1g | 3% |
| Choline | 12.1mg | 2% | |
| Vitamin K | 2µg | 2% | |
| Folate | 18µg | 15µg | 1% |
| Vitamin B3 | 0.909mg | 1.061mg | 1% |
| Calories | 101kcal | 77kcal | 1% |
| Selenium | 0.4µg | 1% | |
| Carbs | 19.86g | 17.49g | 1% |
| Fats | 0.65g | 0.09g | 1% |
| Net carbs | 17.06g | 15.39g | N/A |
| Sugar | 0.82g | N/A | |
| Sodium | 8mg | 6mg | 0% |
| Vitamin E | 0.01mg | 0% | |
| Vitamin B2 | 0.033mg | 0.032mg | 0% |
| Saturated fat | 0.025g | 0% | |
| Monounsaturated fat | 0.002g | 0% | |
| Polyunsaturated fat | 0.042g | 0% | |
| Tryptophan | 0.041mg | 0.021mg | 0% |
| Threonine | 0.149mg | 0.067mg | 0% |
| Isoleucine | 0.146mg | 0.066mg | 0% |
| Leucine | 0.311mg | 0.098mg | 0% |
| Lysine | 0.109mg | 0.107mg | 0% |
| Methionine | 0.125mg | 0.032mg | 0% |
| Phenylalanine | 0.203mg | 0.081mg | 0% |
| Valine | 0.2mg | 0.103mg | 0% |
| Histidine | 0.088mg | 0.035mg | 0% |
| Fructose | 0.26g | 0% |
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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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%
17%
Minerals Daily Need Coverage Score
67%
19%
Comparison summary
Which food is lower in Sugar?
Teff is lower in Sugar (difference - 0.82g)
Which food is lower in Saturated fat?
Teff is lower in Saturated fat (difference - 0.025g)
Which food is lower in glycemic index?
Teff is lower in glycemic index (difference - 29)
Which food is cheaper?
Teff is cheaper (difference - $0.2)
Which food is richer in minerals?
Teff is relatively richer in minerals
Which food contains less Sodium?
Potato contains less Sodium (difference - 2mg)
Which food is richer in vitamins?
Potato is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)