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.

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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.

Teff

Chia seeds

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

Chia seeds

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%

~equal in Vitamin A ~µg

~equal in Vitamin D ~µg

~equal in Vitamin B5 ~mg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

~equal in Choline ~mg

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