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Teff vs. Sweet potato leaves — In-Depth Nutrition Comparison

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How are Teff and Sweet potato leaves different?

  • Teff is richer in Iron, and Phosphorus, while Sweet potato leaves are higher in Vitamin B2, Vitamin A, Potassium, Fiber, and Vitamin B6.
  • Sweet potato leaves covers your daily need of Vitamin B2 24% more than Teff.
  • Teff contains 2 times more Iron than Sweet potato leaves. Teff contains 2.05mg of Iron, while Sweet potato leaves contain 0.97mg.

Teff, cooked and Sweet potato leaves, raw types were used in this article.

Infographic

Teff vs Sweet potato leaves 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
5
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 50% 23% 45% 36% 0% 0% 35% 0.78% 0% 4.9%
Contains more IronIron +111.3%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +48.1%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +40%
Contains more CalciumCalcium +59.2%
Contains more PotassiumPotassium +374.8%
Contains less SodiumSodium -25%

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
2
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 37% 227% 0% 0% 39% 80% 21% 14% 44% 0% 756% 0% 0%
Contains more Vitamin B1Vitamin B1 +17.3%
Contains more FolateFolate +∞%
Contains more Vitamin AVitamin A +188800%
Contains more Vitamin B2Vitamin B2 +945.5%
Contains more Vitamin B3Vitamin B3 +24.3%
Contains more Vitamin B6Vitamin B6 +95.9%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Teff
3
4% 20% 75%
Protein: 3.87 g
Fats: 0.65 g
Carbs: 19.86 g
Water: 74.93 g
Other: 0.69 g
2% 9% 87%
Protein: 2.49 g
Fats: 0.51 g
Carbs: 8.82 g
Water: 86.81 g
Other: 1.37 g
Contains more ProteinProtein +55.4%
Contains more FatsFats +27.5%
Contains more CarbsCarbs +125.2%
Contains more WaterWater +15.9%
Contains more OtherOther +98.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Teff Sweet potato leaves Opinion
Calories 101kcal 42kcal Teff
Protein 3.87g 2.49g Teff
Fats 0.65g 0.51g Teff
Vitamin C 11mg Sweet potato leaves
Net carbs 17.06g 3.52g Teff
Carbs 19.86g 8.82g Teff
Magnesium 50mg 70mg Sweet potato leaves
Calcium 49mg 78mg Sweet potato leaves
Potassium 107mg 508mg Sweet potato leaves
Iron 2.05mg 0.97mg Teff
Fiber 2.8g 5.3g Sweet potato leaves
Copper 0.226mg Teff
Zinc 1.11mg Teff
Phosphorus 120mg 81mg Teff
Sodium 8mg 6mg Sweet potato leaves
Vitamin A 2IU 3778IU Sweet potato leaves
Vitamin A 0µg 189µg Sweet potato leaves
Manganese 2.86mg Teff
Selenium 0.9µg Sweet potato leaves
Vitamin B1 0.183mg 0.156mg Teff
Vitamin B2 0.033mg 0.345mg Sweet potato leaves
Vitamin B3 0.909mg 1.13mg Sweet potato leaves
Vitamin B5 0.225mg Sweet potato leaves
Vitamin B6 0.097mg 0.19mg Sweet potato leaves
Vitamin K 302.2µg Sweet potato leaves
Folate 18µg Teff
Saturated Fat 0.111g Teff
Monounsaturated Fat 0.02g Sweet potato leaves
Polyunsaturated fat 0.228g Sweet potato leaves
Tryptophan 0.041mg 0.035mg Teff
Threonine 0.149mg Teff
Isoleucine 0.146mg Teff
Leucine 0.311mg Teff
Lysine 0.109mg 0.228mg Sweet potato leaves
Methionine 0.125mg 0.086mg Teff
Phenylalanine 0.203mg Teff
Valine 0.2mg Teff
Histidine 0.088mg Teff

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Teff Sweet potato leaves
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
94%
Sweet potato leaves
Minerals Daily Need Coverage Score
67%
Teff
20%
Sweet potato leaves

Comparison summary

Which food is lower in Saturated Fat?
Teff
Teff is lower in Saturated Fat (difference - 0.111g)
Which food contains less Sodium?
Sweet potato leaves
Sweet potato leaves contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Sweet potato leaves
Sweet potato leaves is lower in glycemic index (difference - 57)
Which food is richer in vitamins?
Sweet potato leaves
Sweet potato leaves 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 ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Sweet potato leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169303/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.