Teff vs. Rice — In-Depth Nutrition Comparison
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How are Teff and Rice different?
- Teff is higher than Rice in Manganese, Iron, Copper, Vitamin B1, Phosphorus, Fiber, Magnesium, and Zinc.
- Teff covers your daily need of Manganese 104% more than Rice.
- Teff contains 10 times more Iron than Rice. Teff contains 2.05mg of Iron, while Rice contains 0.2mg.
Teff, cooked and Rice, white, long-grain, regular, unenriched, cooked without salt types were used in this article.
Infographic
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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
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Calcium
+390%
Contains
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Iron
+925%
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Magnesium
+316.7%
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Phosphorus
+179.1%
Contains
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Potassium
+205.7%
Contains
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Zinc
+126.5%
Contains
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Copper
+227.5%
Contains
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Manganese
+505.9%
Contains
less
Sodium
-87.5%
Contains
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Calcium
+390%
Contains
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Iron
+925%
Contains
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Magnesium
+316.7%
Contains
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Phosphorus
+179.1%
Contains
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Potassium
+205.7%
Contains
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Zinc
+126.5%
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Copper
+227.5%
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Manganese
+505.9%
Contains
less
Sodium
-87.5%
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.
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Contains
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Vitamin A
+∞%
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Vitamin B1
+815%
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Vitamin B2
+153.8%
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Vitamin B3
+127.3%
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Folate
+500%
Equal in Vitamin B6 - 0.093
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Vitamin A
+∞%
Contains
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Vitamin B1
+815%
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Vitamin B2
+153.8%
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Vitamin B3
+127.3%
Contains
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Folate
+500%
Equal in Vitamin B6 - 0.093
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+43.9%
Contains
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Fats
+132.1%
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Other
+64.3%
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Carbs
+41.8%
Equal in Water - 68.44
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Protein
+43.9%
Contains
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Fats
+132.1%
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Other
+64.3%
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Carbs
+41.8%
Equal in Water - 68.44
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 Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 17.06g | 27.77g |
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| Protein | 3.87g | 2.69g |
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| Fats | 0.65g | 0.28g |
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| Carbs | 19.86g | 28.17g |
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| Calories | 101kcal | 130kcal |
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| Sugar | 0.05g |
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| Fiber | 2.8g | 0.4g |
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| Calcium | 49mg | 10mg |
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| Iron | 2.05mg | 0.2mg |
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| Magnesium | 50mg | 12mg |
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| Phosphorus | 120mg | 43mg |
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| Potassium | 107mg | 35mg |
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| Sodium | 8mg | 1mg |
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| Zinc | 1.11mg | 0.49mg |
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| Copper | 0.226mg | 0.069mg |
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| Manganese | 2.86mg | 0.472mg |
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| Selenium | 7.5µg |
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| Vitamin A | 2IU | 0IU |
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| Vitamin E | 0.04mg |
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| Vitamin B1 | 0.183mg | 0.02mg |
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| Vitamin B2 | 0.033mg | 0.013mg |
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| Vitamin B3 | 0.909mg | 0.4mg |
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| Vitamin B5 | 0.39mg |
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| Vitamin B6 | 0.097mg | 0.093mg |
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| Folate | 18µg | 3µg |
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| Tryptophan | 0.041mg | 0.031mg |
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| Threonine | 0.149mg | 0.096mg |
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| Isoleucine | 0.146mg | 0.116mg |
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| Leucine | 0.311mg | 0.222mg |
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| Lysine | 0.109mg | 0.097mg |
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| Methionine | 0.125mg | 0.063mg |
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| Phenylalanine | 0.203mg | 0.144mg |
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| Valine | 0.2mg | 0.164mg |
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| Histidine | 0.088mg | 0.063mg |
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| Saturated Fat | 0.077g |
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| Monounsaturated Fat | 0.088g |
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| Polyunsaturated fat | 0.076g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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
9%
5%
Minerals Daily Need Coverage Score
67%
18%
Comparison summary
Which food is lower in Sugar?
Teff is lower in Sugar (difference - 0.05g)
Which food is lower in Saturated Fat?
Teff is lower in Saturated Fat (difference - 0.077g)
Which food is lower in glycemic index?
Teff is lower in glycemic index (difference - 3)
Which food is cheaper?
Teff is cheaper (difference - $1)
Which food is richer in minerals?
Teff is relatively richer in minerals
Which food contains less Sodium?
Rice contains less Sodium (difference - 7mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.