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  6. Spinach vs. Teff

Spinach vs. Teff — In-Depth Nutrition Comparison

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Significant differences between spinach and teff

  • Spinach has more vitamin K and vitamin A; however, teff is richer in manganese, copper, phosphorus, iron, zinc, vitamin B1, magnesium, and fiber.
  • Spinach covers your daily vitamin K needs 410% more than teff.
  • Teff has 1165 times less vitamin A than spinach. Spinach has 10481 IU of vitamin A, while teff has 9 IU.

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

Infographic

Spinach vs Teff infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 62% 41% 41% 134% 58% 21% 24% 9.1% 122% 8.2%
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 more MagnesiumMagnesium +111.5%
Contains more CalciumCalcium +32.4%
Contains more IronIron +113.7%
Contains more CopperCopper +365.5%
Contains more ZincZinc +377.6%
Contains more PhosphorusPhosphorus +666.1%
Contains less SodiumSodium -82.9%
Contains more ManganeseManganese +888.2%
Contains more SeleniumSelenium +193.3%
~equal in Potassium ~427mg

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.
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 33% 0% 175% 42% 24% 54% 9.2% 8.7% 56% 0% 1234% 110%
Teff
Teff
5
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2500%
Contains more Vitamin KVitamin K +25878.9%
Contains more FolateFolate +∞%
Contains more Vitamin B1Vitamin B1 +310.5%
Contains more Vitamin B2Vitamin B2 +14.4%
Contains more Vitamin B3Vitamin B3 +586.3%
Contains more Vitamin B5Vitamin B5 +549.7%
Contains more Vitamin B6Vitamin B6 +99.2%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Spinach Teff DV% diff.
Vitamin K 493.6µg 1.9µg 410%
Manganese 0.935mg 9.24mg 361%
Copper 0.174mg 0.81mg 71%
Vitamin A 524µg 0µg 58%
Phosphorus 56mg 429mg 53%
Iron 3.57mg 7.63mg 51%
Folate 146µg 37%
Zinc 0.76mg 3.63mg 26%
Vitamin B1 0.095mg 0.39mg 25%
Carbs 3.75g 73.13g 23%
Magnesium 87mg 184mg 23%
Fiber 2.4g 8g 22%
Protein 2.97g 13.3g 21%
Vitamin B3 0.49mg 3.363mg 18%
Vitamin B6 0.242mg 0.482mg 18%
Calories 23kcal 367kcal 17%
Vitamin B5 0.145mg 0.942mg 16%
Starch 36.56g 15%
Vitamin E 2.08mg 0.08mg 13%
Vitamin C 9.8mg 11%
Polyunsaturated fat 0.109g 1.071g 6%
Selenium 1.5µg 4.4µg 5%
Calcium 136mg 180mg 4%
Fats 0.26g 2.38g 3%
Sodium 70mg 12mg 3%
Vitamin B2 0.236mg 0.27mg 3%
Saturated fat 0.043g 0.449g 2%
Potassium 466mg 427mg 1%
Choline 19.7mg 13.1mg 1%
Monounsaturated fat 0.006g 0.589g 1%
Fructose 0.47g 1%
Protein per 100 calories 13g 3.6g N/A
Calories per 10 g protein 77kcal 276kcal N/A
Weight per 100 calories 435g 27g N/A
Unsaturated / Saturated Fat ratio 2.7 3.7 N/A
Net carbs 1.35g 65.13g N/A
Sugar 0.43g 1.84g N/A
Tryptophan 0.04mg 0.139mg 0%
Threonine 0.127mg 0.51mg 0%
Isoleucine 0.152mg 0.501mg 0%
Leucine 0.231mg 1.068mg 0%
Lysine 0.182mg 0.376mg 0%
Methionine 0.055mg 0.428mg 0%
Phenylalanine 0.134mg 0.698mg 0%
Valine 0.168mg 0.686mg 0%
Histidine 0.066mg 0.301mg 0%
Omega-3 - ALA 0.135g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 4% 91% 2%
Protein: 2.97 g
Fats: 0.26 g
Carbs: 3.75 g
Water: 91.21 g
Other: 1.81 g
Teff
Teff
4
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 +934.1%
Contains more ProteinProtein +347.8%
Contains more FatsFats +815.4%
Contains more CarbsCarbs +1850.1%
Contains more OtherOther +30.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 4% 69%
Saturated fat: Sat. Fat 0.043 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.109 g
Teff
Teff
2
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 -90.4%
Contains more Mono. FatMonounsaturated fat +9716.7%
Contains more Poly. FatPolyunsaturated fat +882.6%

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. Spinach - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168463/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.