Teff vs. Quinoa — In-Depth Nutrition Comparison
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Significant differences between teff and quinoa
- Teff has more manganese, iron, and vitamin B1; however, quinoa is richer in folate and vitamin B2.
- Teff covers your daily manganese needs 97% more than quinoa.
- Quinoa has 3 times less calcium than teff. Teff has 49mg of calcium, while quinoa has 17mg.
Specific food types used in this comparison are Teff, cooked and Quinoa, cooked.
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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 CalciumCalcium | +188.2% |
| Contains more IronIron | +37.6% |
| Contains more CopperCopper | +17.7% |
| Contains more ManganeseManganese | +353.2% |
| Contains more MagnesiumMagnesium | +28% |
| Contains more PotassiumPotassium | +60.7% |
| Contains more PhosphorusPhosphorus | +26.7% |
| Contains less SodiumSodium | -12.5% |
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.
| Contains more Vitamin B1Vitamin B1 | +71% |
| Contains more Vitamin B3Vitamin B3 | +120.6% |
| Contains more Vitamin B2Vitamin B2 | +233.3% |
| Contains more Vitamin B6Vitamin B6 | +26.8% |
| Contains more FolateFolate | +133.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +13.7% |
| Contains more FatsFats | +195.4% |
| Contains more OtherOther | +11.6% |
~equal in
Carbs
~21.3g
~equal in
Water
~71.61g
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 Sodium |
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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 | |
|
DV% diff. |
| Manganese | 2.86mg | 0.631mg | 97% |
| Polyunsaturated fat | 1.078g | 7% | |
| Starch | 17.63g | 7% | |
| Iron | 2.05mg | 1.49mg | 7% |
| Vitamin B1 | 0.183mg | 0.107mg | 6% |
| Vitamin B2 | 0.033mg | 0.11mg | 6% |
| Folate | 18µg | 42µg | 6% |
| Selenium | 2.8µg | 5% | |
| Phosphorus | 120mg | 152mg | 5% |
| Vitamin E | 0.63mg | 4% | |
| Choline | 23mg | 4% | |
| Copper | 0.226mg | 0.192mg | 4% |
| Calcium | 49mg | 17mg | 3% |
| Magnesium | 50mg | 64mg | 3% |
| Vitamin B3 | 0.909mg | 0.412mg | 3% |
| Potassium | 107mg | 172mg | 2% |
| Vitamin B6 | 0.097mg | 0.123mg | 2% |
| Fats | 0.65g | 1.92g | 2% |
| Saturated fat | 0.231g | 1% | |
| Monounsaturated fat | 0.528g | 1% | |
| Calories | 101kcal | 120kcal | 1% |
| Protein | 3.87g | 4.4g | 1% |
| Carbs | 19.86g | 21.3g | 0% |
| Net carbs | 17.06g | 18.5g | N/A |
| Sugar | 0.87g | N/A | |
| Fiber | 2.8g | 2.8g | 0% |
| Zinc | 1.11mg | 1.09mg | 0% |
| Sodium | 8mg | 7mg | 0% |
| Tryptophan | 0.041mg | 0.052mg | 0% |
| Threonine | 0.149mg | 0.131mg | 0% |
| Isoleucine | 0.146mg | 0.157mg | 0% |
| Leucine | 0.311mg | 0.261mg | 0% |
| Lysine | 0.109mg | 0.239mg | 0% |
| Methionine | 0.125mg | 0.096mg | 0% |
| Phenylalanine | 0.203mg | 0.185mg | 0% |
| Valine | 0.2mg | 0.185mg | 0% |
| Histidine | 0.088mg | 0.127mg | 0% |
| Omega-3 - DHA | 0.015g | N/A |
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%
11%
Minerals Daily Need Coverage Score
67%
38%
Comparison summary
Which food is lower in Sugar?
Teff is lower in Sugar (difference - 0.87g)
Which food is lower in Saturated fat?
Teff is lower in Saturated fat (difference - 0.231g)
Which food contains less Sodium?
Quinoa contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Quinoa is lower in glycemic index (difference - 4)
Which food is richer in vitamins?
Quinoa 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.