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Teff vs. Brown rice — In-Depth Nutrition Comparison

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Significant differences between Teff and Brown rice

  • Teff has more Manganese, Iron, and Copper, however, Brown rice is richer in Vitamin B3.
  • Teff covers your daily Manganese needs 82% more than Brown rice.
  • Brown rice has 16 times less Calcium than Teff. Teff has 49mg of Calcium, while Brown rice has 3mg.

Specific food types used in this comparison are Teff, cooked and Rice, brown, long-grain, cooked.

Infographic

Teff vs Brown 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Calcium +1533.3%
Contains more Iron +266.1%
Contains more Magnesium +28.2%
Contains more Phosphorus +16.5%
Contains more Potassium +24.4%
Contains more Zinc +56.3%
Contains more Copper +113.2%
Contains more Manganese +193.6%
Contains less Sodium -50%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 77% 36% 52% 10% 2% 31% 76% 374% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 28% 45% 8% 1% 20% 36% 128% 32%
Contains more Calcium +1533.3%
Contains more Iron +266.1%
Contains more Magnesium +28.2%
Contains more Phosphorus +16.5%
Contains more Potassium +24.4%
Contains more Zinc +56.3%
Contains more Copper +113.2%
Contains more Manganese +193.6%
Contains less Sodium -50%

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
3
:
Contains more Vitamin A +∞%
Contains more Folate +100%
Contains more Vitamin B2 +109.1%
Contains more Vitamin B3 +181.7%
Contains more Vitamin B6 +26.8%
Equal in Vitamin B1 - 0.178
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 0% 0% 0% 46% 8% 18% 0% 23% 14% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 4% 0% 0% 45% 16% 49% 23% 29% 7% 0% 6% 1%
Contains more Vitamin A +∞%
Contains more Folate +100%
Contains more Vitamin B2 +109.1%
Contains more Vitamin B3 +181.7%
Contains more Vitamin B6 +26.8%
Equal in Vitamin B1 - 0.178

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +41.2%
Contains more Other +56.8%
Contains more Fats +49.2%
Contains more Carbs +28.8%
Equal in Water - 70.27
4% 20% 75%
Protein: 3.87 g
Fats: 0.65 g
Carbs: 19.86 g
Water: 74.93 g
Other: 0.69 g
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more Protein +41.2%
Contains more Other +56.8%
Contains more Fats +49.2%
Contains more Carbs +28.8%
Equal in Water - 70.27

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Teff Brown rice
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Teff Brown rice Opinion
Net carbs 17.06g 23.98g Brown rice
Protein 3.87g 2.74g Teff
Fats 0.65g 0.97g Brown rice
Carbs 19.86g 25.58g Brown rice
Calories 101kcal 123kcal Brown rice
Starch 24.79g Brown rice
Sugar 0.24g Teff
Fiber 2.8g 1.6g Teff
Calcium 49mg 3mg Teff
Iron 2.05mg 0.56mg Teff
Magnesium 50mg 39mg Teff
Phosphorus 120mg 103mg Teff
Potassium 107mg 86mg Teff
Sodium 8mg 4mg Brown rice
Zinc 1.11mg 0.71mg Teff
Copper 0.226mg 0.106mg Teff
Manganese 2.86mg 0.974mg Teff
Selenium 5.8µg Brown rice
Vitamin A 2IU 0IU Teff
Vitamin E 0.17mg Brown rice
Vitamin B1 0.183mg 0.178mg Teff
Vitamin B2 0.033mg 0.069mg Brown rice
Vitamin B3 0.909mg 2.561mg Brown rice
Vitamin B5 0.38mg Brown rice
Vitamin B6 0.097mg 0.123mg Brown rice
Folate 18µg 9µg Teff
Choline 9.2mg Brown rice
Vitamin K 0.2µg Brown rice
Tryptophan 0.041mg 0.033mg Teff
Threonine 0.149mg 0.095mg Teff
Isoleucine 0.146mg 0.109mg Teff
Leucine 0.311mg 0.214mg Teff
Lysine 0.109mg 0.099mg Teff
Methionine 0.125mg 0.058mg Teff
Phenylalanine 0.203mg 0.133mg Teff
Valine 0.2mg 0.151mg Teff
Histidine 0.088mg 0.066mg Teff
Saturated Fat 0.26g Teff
Monounsaturated Fat 0.369g Brown rice
Polyunsaturated fat 0.366g Brown rice
Omega-6 - Linoleic acid 0.355g Brown rice
Omega-3 - ALA 0.011g Brown rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Teff Brown rice
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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%
Teff
13%
Brown rice
Minerals Daily Need Coverage Score
67%
Teff
32%
Brown rice

Comparison summary

Which food is lower in Sugar?
Teff
Teff is lower in Sugar (difference - 0.24g)
Which food is lower in Saturated Fat?
Teff
Teff is lower in Saturated Fat (difference - 0.26g)
Which food is lower in glycemic index?
Teff
Teff is lower in glycemic index (difference - 9)
Which food is cheaper?
Teff
Teff is cheaper (difference - $2)
Which food is richer in minerals?
Teff
Teff is relatively richer in minerals
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 4mg)
Which food is richer in vitamins?
Brown rice
Brown rice is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.