Spinach vs. Teff — In-Depth Nutrition Comparison

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Differences between spinach and teff

Spinach has more vitamin A, folate, iron, vitamin B2, vitamin B6, potassium, magnesium, and calcium, while teff has more manganese and phosphorus.
Spinach's daily need coverage for vitamin A is 210% higher.
Teff contains 8 times less folate than spinach. Spinach contains 146µg of folate, while teff contains 18µg.
Spinach has a lower glycemic index. The glycemic index of spinach is 32, while the glycemic index of teff is 57.

The food types used in this comparison are Spinach, cooked, boiled, drained, without salt and Teff, cooked.

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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.

Spinach

Teff

Contains more MagnesiumMagnesium	+74%
Contains more CalciumCalcium	+177.6%
Contains more PotassiumPotassium	+335.5%
Contains more IronIron	+74.1%
Contains more SeleniumSelenium	+∞%

Contains more CopperCopper	+29.9%
Contains more ZincZinc	+46.1%
Contains more PhosphorusPhosphorus	+114.3%
Contains less SodiumSodium	-88.6%
Contains more ManganeseManganese	+205.9%

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.

Spinach

Teff

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B2Vitamin B2	+615.2%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin B6Vitamin B6	+149.5%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+711.1%

Contains more Vitamin B1Vitamin B1	+92.6%
Contains more Vitamin B3Vitamin B3	+85.5%

~equal in Vitamin D ~µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin K	493.6µg		411%
Manganese	0.935mg	2.86mg	84%
Vitamin A	524µg	0µg	58%
Folate	146µg	18µg	32%
Iron	3.57mg	2.05mg	19%
Vitamin B2	0.236mg	0.033mg	16%
Vitamin E	2.08mg		14%
Vitamin C	9.8mg		11%
Potassium	466mg	107mg	11%
Vitamin B6	0.242mg	0.097mg	11%
Magnesium	87mg	50mg	9%
Calcium	136mg	49mg	9%
Phosphorus	56mg	120mg	9%
Vitamin B1	0.095mg	0.183mg	7%
Copper	0.174mg	0.226mg	6%
Carbs	3.75g	19.86g	5%
Calories	23kcal	101kcal	4%
Choline	19.7mg		4%
Zinc	0.76mg	1.11mg	3%
Sodium	70mg	8mg	3%
Selenium	1.5µg		3%
Vitamin B3	0.49mg	0.909mg	3%
Vitamin B5	0.145mg		3%
Protein	2.97g	3.87g	2%
Fiber	2.4g	2.8g	2%
Fats	0.26g	0.65g	1%
Polyunsaturated fat	0.109g		1%
Protein per 100 calories	13g	3.8g	N/A
Calories per 10 g protein	77kcal	261kcal	N/A
Weight per 100 calories	435g	99g	N/A
Net carbs	1.35g	17.06g	N/A
Sugar	0.43g		N/A
Saturated fat	0.043g		0%
Monounsaturated fat	0.006g		0%
Tryptophan	0.04mg	0.041mg	0%
Threonine	0.127mg	0.149mg	0%
Isoleucine	0.152mg	0.146mg	0%
Leucine	0.231mg	0.311mg	0%
Lysine	0.182mg	0.109mg	0%
Methionine	0.055mg	0.125mg	0%
Phenylalanine	0.134mg	0.203mg	0%
Valine	0.168mg	0.2mg	0%
Histidine	0.066mg	0.088mg	0%