Teff vs. Spinach — In-Depth Nutrition Comparison

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Differences between teff and spinach

Teff has more manganese and phosphorus, while spinach has more vitamin A, folate, iron, vitamin B2, vitamin B6, potassium, magnesium, and calcium.
Spinach's daily need coverage for vitamin A is 210% higher.
Spinach contains 3 times less manganese than teff. Teff contains 2.86mg of manganese, while spinach contains 0.935mg.
Spinach has a lower glycemic index. The glycemic index of spinach is 32, while the glycemic index of teff is 57.

The food types used in this comparison are Teff, cooked and Spinach, cooked, boiled, drained, without salt.

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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

Spinach

Contains more CopperCopper	+29.9%
Contains more ZincZinc	+46.1%
Contains more PhosphorusPhosphorus	+114.3%
Contains less SodiumSodium	-88.6%
Contains more ManganeseManganese	+205.9%

Contains more MagnesiumMagnesium	+74%
Contains more CalciumCalcium	+177.6%
Contains more PotassiumPotassium	+335.5%
Contains more IronIron	+74.1%

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

Spinach

Contains more Vitamin B1Vitamin B1	+92.6%
Contains more Vitamin B3Vitamin B3	+85.5%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B2Vitamin B2	+615.2%
Contains more Vitamin B6Vitamin B6	+149.5%
Contains more FolateFolate	+711.1%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin K		493.6µg	411%
Manganese	2.86mg	0.935mg	84%
Vitamin A	0µg	524µg	58%
Folate	18µg	146µg	32%
Iron	2.05mg	3.57mg	19%
Vitamin B2	0.033mg	0.236mg	16%
Vitamin E		2.08mg	14%
Vitamin C		9.8mg	11%
Potassium	107mg	466mg	11%
Vitamin B6	0.097mg	0.242mg	11%
Magnesium	50mg	87mg	9%
Calcium	49mg	136mg	9%
Phosphorus	120mg	56mg	9%
Vitamin B1	0.183mg	0.095mg	7%
Copper	0.226mg	0.174mg	6%
Carbs	19.86g	3.75g	5%
Calories	101kcal	23kcal	4%
Choline		19.7mg	4%
Zinc	1.11mg	0.76mg	3%
Sodium	8mg	70mg	3%
Selenium		1.5µg	3%
Vitamin B3	0.909mg	0.49mg	3%
Vitamin B5		0.145mg	3%
Protein	3.87g	2.97g	2%
Fiber	2.8g	2.4g	2%
Fats	0.65g	0.26g	1%
Polyunsaturated fat		0.109g	1%
Protein per 100 calories	3.8g	13g	N/A
Calories per 10 g protein	261kcal	77kcal	N/A
Weight per 100 calories	99g	435g	N/A
Net carbs	17.06g	1.35g	N/A
Sugar		0.43g	N/A
Saturated fat		0.043g	0%
Monounsaturated fat		0.006g	0%
Tryptophan	0.041mg	0.04mg	0%
Threonine	0.149mg	0.127mg	0%
Isoleucine	0.146mg	0.152mg	0%
Leucine	0.311mg	0.231mg	0%
Lysine	0.109mg	0.182mg	0%
Methionine	0.125mg	0.055mg	0%
Phenylalanine	0.203mg	0.134mg	0%
Valine	0.2mg	0.168mg	0%
Histidine	0.088mg	0.066mg	0%