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  6. Arugula vs. Teff

Arugula vs. Teff — In-Depth Nutrition Comparison

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Differences between arugula and teff

  • Arugula has more vitamin K and vitamin A, while teff has more manganese, copper, iron, phosphorus, magnesium, vitamin B6, vitamin B1, and zinc.
  • Teff's daily need coverage for manganese is 388% higher.
  • Teff contains 264 times less vitamin A than arugula. Arugula contains 2373 IU of vitamin A, while teff contains 9 IU.

The food types used in this comparison are Arugula, raw and Teff, uncooked.

Infographic

Arugula vs Teff 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 48% 33% 55% 25% 13% 22% 3.5% 42% 1.6%
Teff
Teff
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 131% 54% 38% 286% 270% 99% 184% 1.6% 1205% 24%
Contains more MagnesiumMagnesium +291.5%
Contains more CalciumCalcium +12.5%
Contains more PotassiumPotassium +15.7%
Contains more IronIron +422.6%
Contains more CopperCopper +965.8%
Contains more ZincZinc +672.3%
Contains more PhosphorusPhosphorus +725%
Contains less SodiumSodium -55.6%
Contains more ManganeseManganese +2778.5%
Contains more SeleniumSelenium +1366.7%

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 50% 0% 40% 8.6% 11% 20% 5.7% 26% 17% 0% 272% 73%
Teff
Teff
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 1.6% 98% 62% 63% 57% 111% 0% 4.8% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +437.5%
Contains more Vitamin KVitamin K +5615.8%
Contains more FolateFolate +∞%
Contains more Vitamin B1Vitamin B1 +786.4%
Contains more Vitamin B2Vitamin B2 +214%
Contains more Vitamin B3Vitamin B3 +1002.6%
Contains more Vitamin B5Vitamin B5 +115.6%
Contains more Vitamin B6Vitamin B6 +560.3%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Arugula Teff DV% diff.
Manganese 0.321mg 9.24mg 388%
Vitamin K 108.6µg 1.9µg 89%
Copper 0.076mg 0.81mg 82%
Iron 1.46mg 7.63mg 77%
Phosphorus 52mg 429mg 54%
Magnesium 47mg 184mg 33%
Vitamin B6 0.073mg 0.482mg 31%
Zinc 0.47mg 3.63mg 29%
Vitamin B1 0.044mg 0.39mg 29%
Fiber 1.6g 8g 26%
Folate 97µg 24%
Carbs 3.65g 73.13g 23%
Protein 2.58g 13.3g 21%
Vitamin B3 0.305mg 3.363mg 19%
Calories 25kcal 367kcal 17%
Vitamin C 15mg 17%
Starch 36.56g 15%
Vitamin B2 0.086mg 0.27mg 14%
Vitamin A 119µg 0µg 13%
Vitamin B5 0.437mg 0.942mg 10%
Selenium 0.3µg 4.4µg 7%
Polyunsaturated fat 0.319g 1.071g 5%
Fats 0.66g 2.38g 3%
Calcium 160mg 180mg 2%
Potassium 369mg 427mg 2%
Vitamin E 0.43mg 0.08mg 2%
Saturated fat 0.086g 0.449g 2%
Sodium 27mg 12mg 1%
Monounsaturated fat 0.049g 0.589g 1%
Fructose 0.47g 1%
Protein per 100 calories 10g 3.6g N/A
Calories per 10 g protein 97kcal 276kcal N/A
Weight per 100 calories 400g 27g N/A
Unsaturated / Saturated Fat ratio 4.3 3.7 N/A
Net carbs 2.05g 65.13g N/A
Sugar 2.05g 1.84g N/A
Choline 15.3mg 13.1mg 0%
Tryptophan 0.139mg 0%
Threonine 0.51mg 0%
Isoleucine 0.501mg 0%
Leucine 1.068mg 0%
Lysine 0.376mg 0%
Methionine 0.428mg 0%
Phenylalanine 0.698mg 0%
Valine 0.686mg 0%
Histidine 0.301mg 0%
Omega-3 - ALA 0.135g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 4% 92%
Protein: 2.58 g
Fats: 0.66 g
Carbs: 3.65 g
Water: 91.71 g
Other: 1.4 g
Teff
Teff
4
13% 2% 73% 9% 2%
Protein: 13.3 g
Fats: 2.38 g
Carbs: 73.13 g
Water: 8.82 g
Other: 2.37 g
Contains more WaterWater +939.8%
Contains more ProteinProtein +415.5%
Contains more FatsFats +260.6%
Contains more CarbsCarbs +1903.6%
Contains more OtherOther +69.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 11% 70%
Saturated fat: Sat. Fat 0.086 g
Monounsaturated fat: Mono. Fat 0.049 g
Polyunsaturated fat: Poly. Fat 0.319 g
Teff
Teff
2
21% 28% 51%
Saturated fat: Sat. Fat 0.449 g
Monounsaturated fat: Mono. Fat 0.589 g
Polyunsaturated fat: Poly. Fat 1.071 g
Contains less Sat. FatSaturated fat -80.8%
Contains more Mono. FatMonounsaturated fat +1102%
Contains more Poly. FatPolyunsaturated fat +235.7%

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. Arugula - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169387/nutrients
  2. Teff - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169747/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.