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Quinoa vs. Teff — In-Depth Nutrition Comparison

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How are quinoa and teff different?

  • Teff has more manganese, iron, copper, phosphorus, magnesium, vitamin B6, vitamin B1, zinc, protein, and fiber than quinoa.
  • Daily need coverage for manganese for teff is 374% higher.

Quinoa, cooked and Teff, uncooked are the varieties used in this article.

Infographic

Quinoa vs Teff infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Quinoa
Quinoa
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 5.1% 15% 56% 64% 30% 65% 0.91% 82% 15%
Teff
Teff
9
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 less SodiumSodium -41.7%
Contains more MagnesiumMagnesium +187.5%
Contains more CalciumCalcium +958.8%
Contains more PotassiumPotassium +148.3%
Contains more IronIron +412.1%
Contains more CopperCopper +321.9%
Contains more ZincZinc +233%
Contains more PhosphorusPhosphorus +182.2%
Contains more ManganeseManganese +1364.3%
Contains more SeleniumSelenium +57.1%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Quinoa
Quinoa
2
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% 13% 27% 25% 7.7% 0% 28% 0% 0% 32%
Teff
Teff
6
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 EVitamin E +687.5%
Contains more FolateFolate +∞%
Contains more Vitamin B1Vitamin B1 +264.5%
Contains more Vitamin B2Vitamin B2 +145.5%
Contains more Vitamin B3Vitamin B3 +716.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +291.9%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~mg
~equal in Vitamin D ~µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Quinoa Teff DV% diff.
Manganese 0.631mg 9.24mg 374%
Iron 1.49mg 7.63mg 77%
Copper 0.192mg 0.81mg 69%
Phosphorus 152mg 429mg 40%
Magnesium 64mg 184mg 29%
Vitamin B6 0.123mg 0.482mg 28%
Vitamin B1 0.107mg 0.39mg 24%
Zinc 1.09mg 3.63mg 23%
Fiber 2.8g 8g 21%
Vitamin B5 0.942mg 19%
Protein 4.4g 13.3g 18%
Vitamin B3 0.412mg 3.363mg 18%
Carbs 21.3g 73.13g 17%
Calcium 17mg 180mg 16%
Calories 120kcal 367kcal 12%
Vitamin B2 0.11mg 0.27mg 12%
Folate 42µg 11%
Potassium 172mg 427mg 8%
Starch 17.63g 36.56g 8%
Omega-3 (ALA) 0.135g 8%
Vitamin E 0.63mg 0.08mg 4%
Selenium 2.8µg 4.4µg 3%
Vitamin K 0µg 1.9µg 2%
Choline 23mg 13.1mg 2%
Fats 1.92g 2.38g 1%
Saturated fat 0.231g 0.449g 1%
Fructose 0.47g 1%
Protein per 100 calories 3.7g 3.6g N/A
Calories per 10 g protein 273kcal 276kcal N/A
Weight per 100 calories 83g 27g N/A
Unsaturated / Saturated Fat ratio 7 3.7 N/A
Net carbs 18.5g 65.13g N/A
Sugar 0.87g 1.84g N/A
Sodium 7mg 12mg 0%
Monounsaturated fat 0.528g 0.589g 0%
Polyunsaturated fat 1.078g 1.071g 0%
Tryptophan 0.052mg 0.139mg 0%
Threonine 0.131mg 0.51mg 0%
Isoleucine 0.157mg 0.501mg 0%
Leucine 0.261mg 1.068mg 0%
Lysine 0.239mg 0.376mg 0%
Methionine 0.096mg 0.428mg 0%
Phenylalanine 0.185mg 0.698mg 0%
Valine 0.185mg 0.686mg 0%
Histidine 0.127mg 0.301mg 0%
Omega-3 (DHA) 0.015g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Quinoa
Quinoa
1
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
Teff
Teff
3
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 +711.9%
Contains more ProteinProtein +202.3%
Contains more FatsFats +24%
Contains more CarbsCarbs +243.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Quinoa
Quinoa
2
13% 29% 59%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 g
Teff
Teff
1
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 -48.6%
Contains more Mono. FatMonounsaturated fat +11.6%
~equal in Polyunsaturated fat ~1.071g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Quinoa
Quinoa
0
100%
Starch: 17.63 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Teff
Teff
5
95% 2%
Starch: 36.56 g
Sucrose: 0.62 g
Glucose: 0.73 g
Fructose: 0.47 g
Lactose: 0 g
Maltose: 0.01 g
Galactose: 0 g
Contains more StarchStarch +107.4%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.