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.
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 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% |
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
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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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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
8%
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?
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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.