Teff vs. Chia seeds — In-Depth Nutrition Comparison
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How are teff and chia seeds different?
- Chia seeds have more fiber, phosphorus, copper, iron, magnesium, calcium, vitamin B3, vitamin B1, zinc, and vitamin B2 than teff.
- Daily need coverage for fiber for chia seeds is 126% higher.
- Chia seeds have a lower glycemic index (15) than teff (57).
Teff, cooked and Seeds, chia seeds, dried are the varieties 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 less SodiumSodium | -50% |
| Contains more MagnesiumMagnesium | +570% |
| Contains more CalciumCalcium | +1187.8% |
| Contains more PotassiumPotassium | +280.4% |
| Contains more IronIron | +276.6% |
| Contains more CopperCopper | +308.8% |
| Contains more ZincZinc | +312.6% |
| Contains more PhosphorusPhosphorus | +616.7% |
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 B6Vitamin B6 | +∞% |
| Contains more Vitamin B1Vitamin B1 | +238.8% |
| Contains more Vitamin B2Vitamin B2 | +415.2% |
| Contains more Vitamin B3Vitamin B3 | +871.4% |
| Contains more FolateFolate | +172.2% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.87 g
Fats:
0.65 g
Carbs:
19.86 g
Water:
74.93 g
Other:
0.69 g
Protein:
16.54 g
Fats:
30.74 g
Carbs:
42.12 g
Water:
5.8 g
Other:
4.8 g
| Contains more WaterWater | +1191.9% |
| Contains more ProteinProtein | +327.4% |
| Contains more FatsFats | +4629.2% |
| Contains more CarbsCarbs | +112.1% |
| Contains more OtherOther | +595.7% |
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 Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in Sugar | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Polyunsaturated fat | 23.665g | 158% | |
| Fiber | 2.8g | 34.4g | 126% |
| Phosphorus | 120mg | 860mg | 106% |
| Selenium | 55.2µg | 100% | |
| Copper | 0.226mg | 0.924mg | 78% |
| Iron | 2.05mg | 7.72mg | 71% |
| Magnesium | 50mg | 335mg | 68% |
| Calcium | 49mg | 631mg | 58% |
| Vitamin B3 | 0.909mg | 8.83mg | 50% |
| Fats | 0.65g | 30.74g | 46% |
| Vitamin B1 | 0.183mg | 0.62mg | 36% |
| Zinc | 1.11mg | 4.58mg | 32% |
| Protein | 3.87g | 16.54g | 25% |
| Calories | 101kcal | 486kcal | 19% |
| Saturated fat | 3.33g | 15% | |
| Vitamin B2 | 0.033mg | 0.17mg | 11% |
| Potassium | 107mg | 407mg | 9% |
| Folate | 18µg | 49µg | 8% |
| Carbs | 19.86g | 42.12g | 7% |
| Vitamin B6 | 0.097mg | 7% | |
| Manganese | 2.86mg | 2.723mg | 6% |
| Monounsaturated fat | 2.309g | 6% | |
| Vitamin E | 0.5mg | 3% | |
| Vitamin C | 1.6mg | 2% | |
| Net carbs | 17.06g | 7.72g | N/A |
| Sodium | 8mg | 16mg | 0% |
| Trans fat | 0.14g | N/A | |
| Tryptophan | 0.041mg | 0.436mg | 0% |
| Threonine | 0.149mg | 0.709mg | 0% |
| Isoleucine | 0.146mg | 0.801mg | 0% |
| Leucine | 0.311mg | 1.371mg | 0% |
| Lysine | 0.109mg | 0.97mg | 0% |
| Methionine | 0.125mg | 0.588mg | 0% |
| Phenylalanine | 0.203mg | 1.016mg | 0% |
| Valine | 0.2mg | 0.95mg | 0% |
| Histidine | 0.088mg | 0.531mg | 0% |
| Omega-3 - ALA | 17.83g | N/A | |
| Omega-6 - Linoleic acid | 5.835g | N/A |
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%
32%
Minerals Daily Need Coverage Score
67%
221%
Comparison summary
Which food contains less Sodium?
Teff contains less Sodium (difference - 8mg)
Which food is lower in Saturated fat?
Teff is lower in Saturated fat (difference - 3.33g)
Which food is lower in glycemic index?
Chia seeds is lower in glycemic index (difference - 42)
Which food is richer in minerals?
Chia seeds is relatively richer in minerals
Which food is richer in vitamins?
Chia seeds is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is cheaper?
?
The foods are relatively equal in price ($)