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Teff vs. Rosemary — In-Depth Nutrition Comparison

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What are the main differences between Teff and Rosemary?

  • Teff is richer in Manganese, and Vitamin B1, yet Rosemary is richer in Iron, Fiber, Calcium, Folate, Vitamin B6, Potassium, Vitamin A RAE, and Magnesium.
  • Teff's daily need coverage for Manganese is 83% higher.
  • Teff has 5 times more Vitamin B1 than Rosemary. Teff has 0.183mg of Vitamin B1, while Rosemary has 0.036mg.

We used Teff, cooked and Rosemary, fresh types in this comparison.

Infographic

Teff vs Rosemary 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Teff
4
:
Contains more Phosphorus +81.8%
Contains less Sodium -69.2%
Contains more Zinc +19.4%
Contains more Manganese +197.9%
Contains more Calcium +546.9%
Contains more Iron +224.4%
Contains more Magnesium +82%
Contains more Potassium +524.3%
Contains more Copper +33.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 77% 36% 52% 10% 2% 31% 76% 374% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 96% 250% 65% 29% 59% 4% 26% 101% 126% 0%
Contains more Phosphorus +81.8%
Contains less Sodium -69.2%
Contains more Zinc +19.4%
Contains more Manganese +197.9%
Contains more Calcium +546.9%
Contains more Iron +224.4%
Contains more Magnesium +82%
Contains more Potassium +524.3%
Contains more Copper +33.2%

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
1
:
Contains more Vitamin B1 +408.3%
Contains more Vitamin A +146100%
Contains more Vitamin B2 +360.6%
Contains more Vitamin B6 +246.4%
Contains more Folate +505.6%
Equal in Vitamin B3 - 0.912
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 0% 0% 0% 46% 8% 18% 0% 23% 14% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 176% 0% 0% 73% 9% 36% 18% 49% 78% 82% 0% 0% 0%
Contains more Vitamin B1 +408.3%
Contains more Vitamin A +146100%
Contains more Vitamin B2 +360.6%
Contains more Vitamin B6 +246.4%
Contains more Folate +505.6%
Equal in Vitamin B3 - 0.912

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Teff
2
:
Contains more Protein +16.9%
Contains more Water +10.6%
Contains more Fats +801.5%
Contains more Other +242%
Equal in Carbs - 20.7
Equal in Water - 67.77
4% 20% 75%
Protein: 3.87 g
Fats: 0.65 g
Carbs: 19.86 g
Water: 74.93 g
Other: 0.69 g
3% 6% 21% 68% 2%
Protein: 3.31 g
Fats: 5.86 g
Carbs: 20.7 g
Water: 67.77 g
Other: 2.36 g
Contains more Protein +16.9%
Contains more Water +10.6%
Contains more Fats +801.5%
Contains more Other +242%
Equal in Carbs - 20.7
Equal in Water - 67.77

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Teff Rosemary
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Teff Rosemary Opinion
Net carbs 17.06g 6.6g Teff
Protein 3.87g 3.31g Teff
Fats 0.65g 5.86g Rosemary
Carbs 19.86g 20.7g Rosemary
Calories 101kcal 131kcal Rosemary
Fiber 2.8g 14.1g Rosemary
Calcium 49mg 317mg Rosemary
Iron 2.05mg 6.65mg Rosemary
Magnesium 50mg 91mg Rosemary
Phosphorus 120mg 66mg Teff
Potassium 107mg 668mg Rosemary
Sodium 8mg 26mg Teff
Zinc 1.11mg 0.93mg Teff
Copper 0.226mg 0.301mg Rosemary
Manganese 2.86mg 0.96mg Teff
Vitamin A 2IU 2924IU Rosemary
Vitamin A RAE 0µg 146µg Rosemary
Vitamin C 21.8mg Rosemary
Vitamin B1 0.183mg 0.036mg Teff
Vitamin B2 0.033mg 0.152mg Rosemary
Vitamin B3 0.909mg 0.912mg Rosemary
Vitamin B5 0.804mg Rosemary
Vitamin B6 0.097mg 0.336mg Rosemary
Folate 18µg 109µg Rosemary
Tryptophan 0.041mg 0.051mg Rosemary
Threonine 0.149mg 0.136mg Teff
Isoleucine 0.146mg 0.136mg Teff
Leucine 0.311mg 0.249mg Teff
Lysine 0.109mg 0.143mg Rosemary
Methionine 0.125mg 0.047mg Teff
Phenylalanine 0.203mg 0.169mg Teff
Valine 0.2mg 0.165mg Teff
Histidine 0.088mg 0.066mg Teff
Saturated Fat 2.838g Teff
Monounsaturated Fat 1.16g Rosemary
Polyunsaturated fat 0.901g Rosemary

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Teff Rosemary
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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%
Teff
40%
Rosemary
Minerals Daily Need Coverage Score
67%
Teff
75%
Rosemary

Comparison summary

Which food contains less Sodium?
Teff
Teff contains less Sodium (difference - 18mg)
Which food is lower in Saturated Fat?
Teff
Teff is lower in Saturated Fat (difference - 2.838g)
Which food is lower in glycemic index?
Teff
Teff is lower in glycemic index (difference - 13)
Which food is cheaper?
Teff
Teff is cheaper (difference - $1.5)
Which food is richer in minerals?
Rosemary
Rosemary is relatively richer in minerals
Which food is richer in vitamins?
Rosemary
Rosemary is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Teff - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168918/nutrients
  2. Rosemary - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173473/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.