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.

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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.

Teff

Brown rice

Contains more MagnesiumMagnesium	+28.2%
Contains more CalciumCalcium	+1533.3%
Contains more PotassiumPotassium	+24.4%
Contains more IronIron	+266.1%
Contains more CopperCopper	+113.2%
Contains more ZincZinc	+56.3%
Contains more PhosphorusPhosphorus	+16.5%
Contains more ManganeseManganese	+193.6%

Contains less SodiumSodium

-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

Brown rice

Contains more FolateFolate

+100%

Contains more Vitamin B2Vitamin B2	+109.1%
Contains more Vitamin B3Vitamin B3	+181.7%
Contains more Vitamin B6Vitamin B6	+26.8%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B1 ~0.178mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Manganese	2.86mg	0.974mg	82%
Iron	2.05mg	0.56mg	19%
Copper	0.226mg	0.106mg	13%
Selenium		5.8µg	11%
Vitamin B3	0.909mg	2.561mg	10%
Starch		24.79g	10%
Vitamin B5		0.38mg	8%
Fiber	2.8g	1.6g	5%
Calcium	49mg	3mg	5%
Zinc	1.11mg	0.71mg	4%
Vitamin B2	0.033mg	0.069mg	3%
Magnesium	50mg	39mg	3%
Choline		9.2mg	2%
Phosphorus	120mg	103mg	2%
Folate	18µg	9µg	2%
Vitamin B6	0.097mg	0.123mg	2%
Carbs	19.86g	25.58g	2%
Polyunsaturated fat		0.366g	2%
Protein	3.87g	2.74g	2%
Saturated fat		0.26g	1%
Monounsaturated fat		0.369g	1%
Calories	101kcal	123kcal	1%
Vitamin E		0.17mg	1%
Potassium	107mg	86mg	1%
Fats	0.65g	0.97g	0%
Net carbs	17.06g	23.98g	N/A
Sugar		0.24g	N/A
Sodium	8mg	4mg	0%
Vitamin B1	0.183mg	0.178mg	0%
Vitamin K		0.2µg	0%
Tryptophan	0.041mg	0.033mg	0%
Threonine	0.149mg	0.095mg	0%
Isoleucine	0.146mg	0.109mg	0%
Leucine	0.311mg	0.214mg	0%
Lysine	0.109mg	0.099mg	0%
Methionine	0.125mg	0.058mg	0%
Phenylalanine	0.203mg	0.133mg	0%
Valine	0.2mg	0.151mg	0%
Histidine	0.088mg	0.066mg	0%
Omega-3 - ALA		0.011g	N/A
Omega-6 - Linoleic acid		0.355g	N/A