Rice vs. Teff — In-Depth Nutrition Comparison
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How are rice and teff different?
- Rice is richer in folate, while teff is higher in manganese, copper, phosphorus, iron, fiber, magnesium, and zinc.
- Teff covers your daily need for manganese 104% more than rice.
- Rice contains 3 times more folate than teff. Rice contains 58µg of folate, while teff contains 18µg.
Rice, white, long-grain, regular, enriched, cooked and Teff, cooked types were used in this article.
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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 | -87.5% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +316.7% |
| Contains more CalciumCalcium | +390% |
| Contains more PotassiumPotassium | +205.7% |
| Contains more IronIron | +70.8% |
| Contains more CopperCopper | +227.5% |
| Contains more ZincZinc | +126.5% |
| Contains more PhosphorusPhosphorus | +179.1% |
| Contains more ManganeseManganese | +505.9% |
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 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +62.4% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more FolateFolate | +222.2% |
| Contains more Vitamin B1Vitamin B1 | +12.3% |
| Contains more Vitamin B2Vitamin B2 | +153.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.472mg | 2.86mg | 104% |
| Copper | 0.069mg | 0.226mg | 17% |
| Selenium | 7.5µg | 14% | |
| Iron | 1.2mg | 2.05mg | 11% |
| Phosphorus | 43mg | 120mg | 11% |
| Fiber | 0.4g | 2.8g | 10% |
| Folate | 58µg | 18µg | 10% |
| Magnesium | 12mg | 50mg | 9% |
| Vitamin B5 | 0.39mg | 8% | |
| Zinc | 0.49mg | 1.11mg | 6% |
| Calcium | 10mg | 49mg | 4% |
| Vitamin B3 | 1.476mg | 0.909mg | 4% |
| Carbs | 28.17g | 19.86g | 3% |
| Protein | 2.69g | 3.87g | 2% |
| Potassium | 35mg | 107mg | 2% |
| Vitamin B1 | 0.163mg | 0.183mg | 2% |
| Vitamin B2 | 0.013mg | 0.033mg | 2% |
| Calories | 130kcal | 101kcal | 1% |
| Fats | 0.28g | 0.65g | 1% |
| Polyunsaturated fat | 0.076g | 1% | |
| Protein per 100 calories | 2.1g | 3.8g | N/A |
| Calories per 10 g protein | 483kcal | 261kcal | N/A |
| Weight per 100 calories | 77g | 99g | N/A |
| Net carbs | 27.77g | 17.06g | N/A |
| Sugar | 0.05g | N/A | |
| Sodium | 1mg | 8mg | 0% |
| Vitamin E | 0.04mg | 0% | |
| Vitamin B6 | 0.093mg | 0.097mg | 0% |
| Choline | 2.1mg | 0% | |
| Saturated fat | 0.077g | 0% | |
| Monounsaturated fat | 0.088g | 0% | |
| Tryptophan | 0.031mg | 0.041mg | 0% |
| Threonine | 0.096mg | 0.149mg | 0% |
| Isoleucine | 0.116mg | 0.146mg | 0% |
| Leucine | 0.222mg | 0.311mg | 0% |
| Lysine | 0.097mg | 0.109mg | 0% |
| Methionine | 0.063mg | 0.125mg | 0% |
| Phenylalanine | 0.144mg | 0.203mg | 0% |
| Valine | 0.164mg | 0.2mg | 0% |
| Histidine | 0.063mg | 0.088mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +41.8% |
| Contains more ProteinProtein | +43.9% |
| Contains more FatsFats | +132.1% |
~equal in
Water
~74.93g
