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  6. Teff vs. Chia seeds

Teff vs. Chia seeds — In-Depth Nutrition Comparison

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How are Teff and Chia seeds different?

  • Chia seeds has more Fiber, Phosphorus, Copper, Iron, Magnesium, Calcium, Vitamin B3, Vitamin B1, Zinc, and Vitamin B2 than Teff.
  • Daily need coverage for Fiber from Chia seeds is 126% higher.

Teff, cooked and Seeds, chia seeds, dried are the varieties used in this article.

Infographic

Teff vs Chia seeds 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
Teff
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 15% 9.4% 77% 75% 30% 51% 1% 373% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
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%
~equal in Manganese ~2.723mg

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
Teff
1
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.12% 0% 0% 46% 7.6% 17% 0% 22% 0% 0% 14% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 5.3% 3.2% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin AVitamin A +2600%
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%
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Teff
Teff
1
4% 20% 75%
Protein: 3.87 g
Fats: 0.65 g
Carbs: 19.86 g
Water: 74.93 g
Other: 0.69 g
17% 31% 42% 6% 5%
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.
Teff Chia seeds
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Sugar Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Teff Chia seeds Opinion
Calories 101kcal 486kcal Chia seeds
Protein 3.87g 16.54g Chia seeds
Fats 0.65g 30.74g Chia seeds
Vitamin C 1.6mg Chia seeds
Net carbs 17.06g 7.72g Teff
Carbs 19.86g 42.12g Chia seeds
Magnesium 50mg 335mg Chia seeds
Calcium 49mg 631mg Chia seeds
Potassium 107mg 407mg Chia seeds
Iron 2.05mg 7.72mg Chia seeds
Fiber 2.8g 34.4g Chia seeds
Copper 0.226mg 0.924mg Chia seeds
Zinc 1.11mg 4.58mg Chia seeds
Phosphorus 120mg 860mg Chia seeds
Sodium 8mg 16mg Teff
Vitamin A 2IU 54IU Chia seeds
Vitamin E 0.5mg Chia seeds
Manganese 2.86mg 2.723mg Teff
Selenium 55.2µg Chia seeds
Vitamin B1 0.183mg 0.62mg Chia seeds
Vitamin B2 0.033mg 0.17mg Chia seeds
Vitamin B3 0.909mg 8.83mg Chia seeds
Vitamin B6 0.097mg Teff
Folate 18µg 49µg Chia seeds
Trans Fat 0.14g Teff
Saturated Fat 3.33g Teff
Monounsaturated Fat 2.309g Chia seeds
Polyunsaturated fat 23.665g Chia seeds
Tryptophan 0.041mg 0.436mg Chia seeds
Threonine 0.149mg 0.709mg Chia seeds
Isoleucine 0.146mg 0.801mg Chia seeds
Leucine 0.311mg 1.371mg Chia seeds
Lysine 0.109mg 0.97mg Chia seeds
Methionine 0.125mg 0.588mg Chia seeds
Phenylalanine 0.203mg 1.016mg Chia seeds
Valine 0.2mg 0.95mg Chia seeds
Histidine 0.088mg 0.531mg Chia seeds
Omega-3 - ALA 17.83g Chia seeds
Omega-6 - Linoleic acid 5.835g Chia seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Teff Chia seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
32%
Chia seeds
Minerals Daily Need Coverage Score
67%
Teff
221%
Chia seeds

Comparison summary

Which food contains less Sodium?
Teff
Teff contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Teff
Teff is lower in Saturated Fat (difference - 3.33g)
Which food is lower in glycemic index?
Chia seeds
Chia seeds is lower in glycemic index (difference - 42)
Which food is richer in minerals?
Chia seeds
Chia seeds is relatively richer in minerals
Which food is richer in vitamins?
Chia seeds
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 ($)

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. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.