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Teff vs Rice - In-Depth Nutrition Comparison

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What are the differences between Teff and Rice?

  • Teff is richer than Rice in Manganese, Copper, Iron, Phosphorus, Magnesium, Fiber, Vitamin B6, Zinc, Vitamin B2, and Vitamin B1.
  • Teff's daily need coverage for Manganese is 381% more.
  • Teff has 21 times more Vitamin B2 than Rice. While Teff has 0.27mg of Vitamin B2, Rice has only 0.013mg.

We used Teff, uncooked and Rice, white, long-grain, regular, enriched, cooked types in this article.

Infographic

Teff vs Rice 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Teff
7
:
1
Rice
Contains more Calcium +1700%
Contains more Iron +535.8%
Contains more Magnesium +1433.3%
Contains more Phosphorus +897.7%
Contains more Potassium +1120%
Contains more Zinc +640.8%
Contains more Copper +1073.9%
Contains less Sodium -91.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 54% 287% 132% 184% 38% 2% 99% 270%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 45% 9% 19% 4% 1% 14% 24%
Contains more Calcium +1700%
Contains more Iron +535.8%
Contains more Magnesium +1433.3%
Contains more Phosphorus +897.7%
Contains more Potassium +1120%
Contains more Zinc +640.8%
Contains more Copper +1073.9%
Contains less Sodium -91.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Teff
8
:
4
Rice
Contains more Vitamin A +∞%
Contains more Vitamin E +100%
Contains more Vitamin B1 +139.3%
Contains more Vitamin B2 +1976.9%
Contains more Vitamin B3 +127.8%
Contains more Vitamin B5 +141.5%
Contains more Vitamin B6 +418.3%
Contains more Vitamin K +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 0% 98% 63% 64% 57% 112% 0% 0% 5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 41% 3% 28% 24% 22% 44% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +100%
Contains more Vitamin B1 +139.3%
Contains more Vitamin B2 +1976.9%
Contains more Vitamin B3 +127.8%
Contains more Vitamin B5 +141.5%
Contains more Vitamin B6 +418.3%
Contains more Vitamin K +∞%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Teff Rice
Lower in Cholesterol ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok

All nutrients comparison - raw data values

Nutrient Teff Rice Opinion
Net carbs 65.13g 27.77g Teff
Protein 13.3g 2.69g Teff
Fats 2.38g 0.28g Teff
Carbs 73.13g 28.17g Teff
Calories 367kcal 130kcal Teff
Starch 36.56g g Teff
Fructose 0.47g g Teff
Sugar 1.84g 0.05g Rice
Fiber 8g 0.4g Teff
Calcium 180mg 10mg Teff
Iron 7.63mg 1.2mg Teff
Magnesium 184mg 12mg Teff
Phosphorus 429mg 43mg Teff
Potassium 427mg 35mg Teff
Sodium 12mg 1mg Rice
Zinc 3.63mg 0.49mg Teff
Copper 0.81mg 0.069mg Teff
Vitamin A 9IU 0IU Teff
Vitamin E 0.08mg 0.04mg Teff
Vitamin D IU 0IU Rice
Vitamin D µg 0µg Rice
Vitamin C mg 0mg Rice
Vitamin B1 0.39mg 0.163mg Teff
Vitamin B2 0.27mg 0.013mg Teff
Vitamin B3 3.363mg 1.476mg Teff
Vitamin B5 0.942mg 0.39mg Teff
Vitamin B6 0.482mg 0.093mg Teff
Folate µg 58µg Rice
Vitamin B12 µg 0µg Rice
Vitamin K 1.9µg 0µg Teff
Tryptophan 0.139mg 0.031mg Teff
Threonine 0.51mg 0.096mg Teff
Isoleucine 0.501mg 0.116mg Teff
Leucine 1.068mg 0.222mg Teff
Lysine 0.376mg 0.097mg Teff
Methionine 0.428mg 0.063mg Teff
Phenylalanine 0.698mg 0.144mg Teff
Valine 0.686mg 0.164mg Teff
Histidine 0.301mg 0.063mg Teff
Cholesterol mg 0mg Teff
Trans Fat g g
Saturated Fat 0.449g 0.077g Rice
Monounsaturated Fat 0.589g 0.088g Teff
Polyunsaturated fat 1.071g 0.076g Teff

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Teff Rice
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
33
Teff
13
Rice
Mineral Summary Score
133
Teff
14
Rice

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
80%
Teff
16%
Rice
Carbohydrates
73%
Teff
28%
Rice
Fats
11%
Teff
1%
Rice

Comparison summary

Which food is lower in Cholesterol?
Teff
Teff is lower in Cholesterol (difference - 0mg)
Which food is lower in glycemic index?
Teff
Teff is lower in glycemic index (difference - 3)
Which food is cheaper?
Teff
Teff is cheaper (difference - $1)
Which food is richer in minerals?
Teff
Teff is relatively richer in minerals
Which food is richer in vitamins?
Teff
Teff is relatively richer in vitamins
Which food is lower in Sugar?
Rice
Rice is lower in Sugar (difference - 1.79g)
Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Rice
Rice is lower in Saturated Fat (difference - 0.372g)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Teff - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169747/nutrients
  2. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.