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 for 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.
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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 more MagnesiumMagnesium | +316.7% |
| Contains more CalciumCalcium | +390% |
| Contains more PotassiumPotassium | +205.7% |
| Contains more IronIron | +925% |
| Contains more CopperCopper | +227.5% |
| Contains more ZincZinc | +126.5% |
| Contains more PhosphorusPhosphorus | +179.1% |
| Contains more ManganeseManganese | +505.9% |
| Contains less SodiumSodium | -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.
| Contains more Vitamin B1Vitamin B1 | +815% |
| Contains more Vitamin B2Vitamin B2 | +153.8% |
| Contains more Vitamin B3Vitamin B3 | +127.3% |
| Contains more FolateFolate | +500% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 2.86mg | 0.472mg | 104% |
| Iron | 2.05mg | 0.2mg | 23% |
| Copper | 0.226mg | 0.069mg | 17% |
| Vitamin B1 | 0.183mg | 0.02mg | 14% |
| Selenium | 7.5µg | 14% | |
| Phosphorus | 120mg | 43mg | 11% |
| Fiber | 2.8g | 0.4g | 10% |
| Magnesium | 50mg | 12mg | 9% |
| Vitamin B5 | 0.39mg | 8% | |
| Zinc | 1.11mg | 0.49mg | 6% |
| Calcium | 49mg | 10mg | 4% |
| Folate | 18µg | 3µg | 4% |
| Carbs | 19.86g | 28.17g | 3% |
| Vitamin B3 | 0.909mg | 0.4mg | 3% |
| Potassium | 107mg | 35mg | 2% |
| Protein | 3.87g | 2.69g | 2% |
| Vitamin B2 | 0.033mg | 0.013mg | 2% |
| Polyunsaturated fat | 0.076g | 1% | |
| Calories | 101kcal | 130kcal | 1% |
| Fats | 0.65g | 0.28g | 1% |
| Net carbs | 17.06g | 27.77g | N/A |
| Sugar | 0.05g | N/A | |
| Sodium | 8mg | 1mg | 0% |
| Vitamin E | 0.04mg | 0% | |
| Vitamin B6 | 0.097mg | 0.093mg | 0% |
| Choline | 2.1mg | 0% | |
| Saturated fat | 0.077g | 0% | |
| Monounsaturated fat | 0.088g | 0% | |
| Tryptophan | 0.041mg | 0.031mg | 0% |
| Threonine | 0.149mg | 0.096mg | 0% |
| Isoleucine | 0.146mg | 0.116mg | 0% |
| Leucine | 0.311mg | 0.222mg | 0% |
| Lysine | 0.109mg | 0.097mg | 0% |
| Methionine | 0.125mg | 0.063mg | 0% |
| Phenylalanine | 0.203mg | 0.144mg | 0% |
| Valine | 0.2mg | 0.164mg | 0% |
| Histidine | 0.088mg | 0.063mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +43.9% |
| Contains more FatsFats | +132.1% |
| Contains more OtherOther | +64.3% |
| Contains more CarbsCarbs | +41.8% |
~equal in
Water
~68.44g