Brown rice vs. Teff — In-Depth Nutrition Comparison
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How are brown rice and teff different?
- Teff has more manganese, iron, copper, phosphorus, magnesium, vitamin B6, zinc, fiber, protein, and calcium than brown rice.
- Daily need coverage for manganese for teff is 359% higher.
Rice, brown, long-grain, cooked and Teff, uncooked are the varieties used in this article.
Infographic
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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.
| Contains less SodiumSodium | -66.7% |
| Contains more SeleniumSelenium | +31.8% |
| Contains more MagnesiumMagnesium | +371.8% |
| Contains more CalciumCalcium | +5900% |
| Contains more PotassiumPotassium | +396.5% |
| Contains more IronIron | +1262.5% |
| Contains more CopperCopper | +664.2% |
| Contains more ZincZinc | +411.3% |
| Contains more PhosphorusPhosphorus | +316.5% |
| Contains more ManganeseManganese | +848.7% |
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.
| Contains more Vitamin EVitamin E | +112.5% |
| Contains more FolateFolate | +∞% |
| Contains more Vitamin B1Vitamin B1 | +119.1% |
| Contains more Vitamin B2Vitamin B2 | +291.3% |
| Contains more Vitamin B3Vitamin B3 | +31.3% |
| Contains more Vitamin B5Vitamin B5 | +147.9% |
| Contains more Vitamin B6Vitamin B6 | +291.9% |
| Contains more Vitamin KVitamin K | +850% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.974mg | 9.24mg | 359% |
| Iron | 0.56mg | 7.63mg | 88% |
| Copper | 0.106mg | 0.81mg | 78% |
| Phosphorus | 103mg | 429mg | 47% |
| Magnesium | 39mg | 184mg | 35% |
| Vitamin B6 | 0.123mg | 0.482mg | 28% |
| Zinc | 0.71mg | 3.63mg | 27% |
| Fiber | 1.6g | 8g | 26% |
| Protein | 2.74g | 13.3g | 21% |
| Calcium | 3mg | 180mg | 18% |
| Vitamin B1 | 0.178mg | 0.39mg | 18% |
| Carbs | 25.58g | 73.13g | 16% |
| Vitamin B2 | 0.069mg | 0.27mg | 15% |
| Calories | 123kcal | 367kcal | 12% |
| Vitamin B5 | 0.38mg | 0.942mg | 11% |
| Potassium | 86mg | 427mg | 10% |
| Omega-3 (ALA) | 0.011g | 0.135g | 8% |
| Starch | 24.79g | 36.56g | 5% |
| Vitamin B3 | 2.561mg | 3.363mg | 5% |
| Polyunsaturated fat | 0.366g | 1.071g | 5% |
| Selenium | 5.8µg | 4.4µg | 3% |
| Fats | 0.97g | 2.38g | 2% |
| Folate | 9µg | 2% | |
| Omega-6 (Linoleic acid) | 0.355g | 2% | |
| Vitamin E | 0.17mg | 0.08mg | 1% |
| Vitamin K | 0.2µg | 1.9µg | 1% |
| Choline | 9.2mg | 13.1mg | 1% |
| Saturated fat | 0.26g | 0.449g | 1% |
| Monounsaturated fat | 0.369g | 0.589g | 1% |
| Fructose | 0g | 0.47g | 1% |
| Protein per 100 calories | 2.2g | 3.6g | N/A |
| Calories per 10 g protein | 449kcal | 276kcal | N/A |
| Weight per 100 calories | 81g | 27g | N/A |
| Unsaturated / Saturated Fat ratio | 2.8 | 3.7 | N/A |
| Net carbs | 23.98g | 65.13g | N/A |
| Sugar | 0.24g | 1.84g | N/A |
| Sodium | 4mg | 12mg | 0% |
| Tryptophan | 0.033mg | 0.139mg | 0% |
| Threonine | 0.095mg | 0.51mg | 0% |
| Isoleucine | 0.109mg | 0.501mg | 0% |
| Leucine | 0.214mg | 1.068mg | 0% |
| Lysine | 0.099mg | 0.376mg | 0% |
| Methionine | 0.058mg | 0.428mg | 0% |
| Phenylalanine | 0.133mg | 0.698mg | 0% |
| Valine | 0.151mg | 0.686mg | 0% |
| Histidine | 0.066mg | 0.301mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.74 g
Fats:
0.97 g
Carbs:
25.58 g
Water:
70.27 g
Other:
0.44 g
Protein:
13.3 g
Fats:
2.38 g
Carbs:
73.13 g
Water:
8.82 g
Other:
2.37 g
| Contains more WaterWater | +696.7% |
| Contains more ProteinProtein | +385.4% |
| Contains more FatsFats | +145.4% |
| Contains more CarbsCarbs | +185.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.26 g
Monounsaturated fat:
Mono. Fat
0.369 g
Polyunsaturated fat:
Poly. Fat
0.366 g
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 | -42.1% |
| Contains more Mono. FatMonounsaturated fat | +59.6% |
| Contains more Poly. FatPolyunsaturated fat | +192.6% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
24.79 g
Sucrose:
0.24 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
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 | +47.5% |
| Contains more SucroseSucrose | +158.3% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g