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Teff vs Brown rice - In-Depth Nutrition Comparison

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How are Teff and Brown rice different?

  • Teff has more Manganese, Iron, Copper, Phosphorus, Magnesium, Vitamin B6, Zinc, Fiber, Calcium, and Vitamin B1 than Brown rice.
  • Daily need coverage for Manganese from Teff is 359% higher.
  • Teff contains 60 times more Calcium than Brown rice. While Teff contains 180mg of Calcium, Brown rice contains only 3mg.

Teff, uncooked and Rice, brown, long-grain, cooked are the varieties used in this article.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +5900%
Contains more Iron +1262.5%
Contains more Magnesium +371.8%
Contains more Phosphorus +316.5%
Contains more Potassium +396.5%
Contains more Zinc +411.3%
Contains more Copper +664.2%
Contains less Sodium -66.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 54% 287% 132% 184% 38% 2% 99% 270%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 22% 28% 45% 8% 1% 20% 36%
Contains more Calcium +5900%
Contains more Iron +1262.5%
Contains more Magnesium +371.8%
Contains more Phosphorus +316.5%
Contains more Potassium +396.5%
Contains more Zinc +411.3%
Contains more Copper +664.2%
Contains less Sodium -66.7%

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
7
:
Contains more Vitamin A +∞%
Contains more Vitamin B1 +119.1%
Contains more Vitamin B2 +291.3%
Contains more Vitamin B3 +31.3%
Contains more Vitamin B5 +147.9%
Contains more Vitamin B6 +291.9%
Contains more Vitamin K +850%
Contains more Vitamin E +112.5%
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% 4% 0% 0% 45% 16% 49% 23% 29% 7% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +119.1%
Contains more Vitamin B2 +291.3%
Contains more Vitamin B3 +31.3%
Contains more Vitamin B5 +147.9%
Contains more Vitamin B6 +291.9%
Contains more Vitamin K +850%
Contains more Vitamin E +112.5%

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 Brown rice
Lower in Cholesterol ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Teff Brown rice Opinion
Net carbs 65.13g 23.98g Teff
Protein 13.3g 2.74g Teff
Fats 2.38g 0.97g Teff
Carbs 73.13g 25.58g Teff
Calories 367kcal 123kcal Teff
Starch 36.56g 24.79g Teff
Fructose 0.47g 0g Teff
Sugar 1.84g 0.24g Brown rice
Fiber 8g 1.6g Teff
Calcium 180mg 3mg Teff
Iron 7.63mg 0.56mg Teff
Magnesium 184mg 39mg Teff
Phosphorus 429mg 103mg Teff
Potassium 427mg 86mg Teff
Sodium 12mg 4mg Brown rice
Zinc 3.63mg 0.71mg Teff
Copper 0.81mg 0.106mg Teff
Vitamin A 9IU 0IU Teff
Vitamin E 0.08mg 0.17mg Brown rice
Vitamin D IU 0IU Brown rice
Vitamin D µg 0µg Brown rice
Vitamin C mg 0mg Brown rice
Vitamin B1 0.39mg 0.178mg Teff
Vitamin B2 0.27mg 0.069mg Teff
Vitamin B3 3.363mg 2.561mg Teff
Vitamin B5 0.942mg 0.38mg Teff
Vitamin B6 0.482mg 0.123mg Teff
Folate µg 9µg Brown rice
Vitamin B12 µg 0µg Brown rice
Vitamin K 1.9µg 0.2µg Teff
Tryptophan 0.139mg 0.033mg Teff
Threonine 0.51mg 0.095mg Teff
Isoleucine 0.501mg 0.109mg Teff
Leucine 1.068mg 0.214mg Teff
Lysine 0.376mg 0.099mg Teff
Methionine 0.428mg 0.058mg Teff
Phenylalanine 0.698mg 0.133mg Teff
Valine 0.686mg 0.151mg Teff
Histidine 0.301mg 0.066mg Teff
Cholesterol mg 0mg Teff
Trans Fat g 0g Teff
Saturated Fat 0.449g 0.26g Brown rice
Monounsaturated Fat 0.589g 0.369g Teff
Polyunsaturated fat 1.071g 0.366g Teff

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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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
14
Brown rice
Mineral Summary Score
133
Teff
20
Brown 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%
Brown rice
Carbohydrates
73%
Teff
26%
Brown rice
Fats
11%
Teff
4%
Brown 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 - 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 is lower in Sugar?
Brown rice
Brown rice is lower in Sugar (difference - 1.6g)
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Brown rice
Brown rice is lower in Saturated Fat (difference - 0.189g)
Which food is richer in vitamins?
?
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.

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. 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.