Kale vs. Teff — In-Depth Nutrition Comparison

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What are the differences between kale and teff?

Kale is higher in vitamin A, yet teff is higher in manganese, iron, phosphorus, vitamin B1, zinc, copper, and magnesium.
Kale's daily need coverage for vitamin A is 272% more.
Kale has 2 times more potassium than teff. While kale has 228mg of potassium, teff has only 107mg.

We used Kale, cooked, boiled, drained, without salt and Teff, cooked types 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.

Kale

Teff

Contains more CalciumCalcium	+46.9%
Contains more PotassiumPotassium	+113.1%
Contains more SeleniumSelenium	+∞%

Contains more MagnesiumMagnesium	+177.8%
Contains more IronIron	+127.8%
Contains more CopperCopper	+44.9%
Contains more ZincZinc	+362.5%
Contains more PhosphorusPhosphorus	+328.6%
Contains less SodiumSodium	-65.2%
Contains more ManganeseManganese	+587.5%

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.

Kale

Teff

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B2Vitamin B2	+112.1%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin B6Vitamin B6	+42.3%
Contains more Vitamin KVitamin K	+∞%

Contains more Vitamin B1Vitamin B1	+245.3%
Contains more Vitamin B3Vitamin B3	+81.8%
Contains more FolateFolate	+38.5%

~equal in Vitamin D ~µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin K	817µg		681%
Manganese	0.416mg	2.86mg	106%
Vitamin A	681µg	0µg	76%
Vitamin C	41mg		46%
Iron	0.9mg	2.05mg	14%
Phosphorus	28mg	120mg	13%
Vitamin B1	0.053mg	0.183mg	11%
Magnesium	18mg	50mg	8%
Copper	0.156mg	0.226mg	8%
Zinc	0.24mg	1.11mg	8%
Vitamin E	0.85mg		6%
Carbs	5.63g	19.86g	5%
Calories	28kcal	101kcal	4%
Protein	1.9g	3.87g	4%
Potassium	228mg	107mg	4%
Fiber	2g	2.8g	3%
Vitamin B2	0.07mg	0.033mg	3%
Vitamin B3	0.5mg	0.909mg	3%
Vitamin B6	0.138mg	0.097mg	3%
Calcium	72mg	49mg	2%
Selenium	0.9µg		2%
Sodium	23mg	8mg	1%
Vitamin B5	0.049mg		1%
Folate	13µg	18µg	1%
Polyunsaturated fat	0.193g		1%
Protein per 100 calories	6.8g	3.8g	N/A
Calories per 10 g protein	147kcal	261kcal	N/A
Weight per 100 calories	357g	99g	N/A
Fats	0.4g	0.65g	0%
Net carbs	3.63g	17.06g	N/A
Sugar	1.25g		N/A
Choline	0.4mg		0%
Saturated fat	0.052g		0%
Monounsaturated fat	0.03g		0%
Tryptophan	0.023mg	0.041mg	0%
Threonine	0.085mg	0.149mg	0%
Isoleucine	0.114mg	0.146mg	0%
Leucine	0.133mg	0.311mg	0%
Lysine	0.114mg	0.109mg	0%
Methionine	0.018mg	0.125mg	0%
Phenylalanine	0.097mg	0.203mg	0%
Valine	0.104mg	0.2mg	0%
Histidine	0.04mg	0.088mg	0%