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  6. Teff vs. Arugula

Teff vs. Arugula — In-Depth Nutrition Comparison

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Differences between teff and arugula

  • Teff has more manganese, copper, iron, phosphorus, magnesium, vitamin B6, vitamin B1, and zinc, while arugula has more vitamin K and vitamin A.
  • Teff's daily need coverage for manganese is 388% higher.
  • Arugula contains 11 times less copper than teff. Teff contains 0.81mg of copper, while arugula contains 0.076mg.

The food types used in this comparison are Teff, uncooked and Arugula, raw.

Infographic

Teff vs Arugula 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.
Teff
Teff
10
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 48% 33% 55% 25% 13% 22% 3.5% 42% 1.6%
Contains more MagnesiumMagnesium +291.5%
Contains more CalciumCalcium +12.5%
Contains more PotassiumPotassium +15.7%
Contains more IronIron +422.6%
Contains more CopperCopper +965.8%
Contains more ZincZinc +672.3%
Contains more PhosphorusPhosphorus +725%
Contains less SodiumSodium -55.6%
Contains more ManganeseManganese +2778.5%
Contains more SeleniumSelenium +1366.7%

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.
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%
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 50% 0% 40% 8.6% 11% 20% 5.7% 26% 17% 0% 272% 73%
Contains more Vitamin B1Vitamin B1 +786.4%
Contains more Vitamin B2Vitamin B2 +214%
Contains more Vitamin B3Vitamin B3 +1002.6%
Contains more Vitamin B5Vitamin B5 +115.6%
Contains more Vitamin B6Vitamin B6 +560.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +437.5%
Contains more Vitamin KVitamin K +5615.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Teff Arugula DV% diff.
Manganese 9.24mg 0.321mg 388%
Vitamin K 1.9µg 108.6µg 89%
Copper 0.81mg 0.076mg 82%
Iron 7.63mg 1.46mg 77%
Phosphorus 429mg 52mg 54%
Magnesium 184mg 47mg 33%
Vitamin B6 0.482mg 0.073mg 31%
Zinc 3.63mg 0.47mg 29%
Vitamin B1 0.39mg 0.044mg 29%
Fiber 8g 1.6g 26%
Folate 97µg 24%
Carbs 73.13g 3.65g 23%
Protein 13.3g 2.58g 21%
Vitamin B3 3.363mg 0.305mg 19%
Calories 367kcal 25kcal 17%
Vitamin C 15mg 17%
Starch 36.56g 15%
Vitamin B2 0.27mg 0.086mg 14%
Vitamin A 0µg 119µg 13%
Vitamin B5 0.942mg 0.437mg 10%
Selenium 4.4µg 0.3µg 7%
Polyunsaturated fat 1.071g 0.319g 5%
Fats 2.38g 0.66g 3%
Calcium 180mg 160mg 2%
Potassium 427mg 369mg 2%
Vitamin E 0.08mg 0.43mg 2%
Saturated fat 0.449g 0.086g 2%
Sodium 12mg 27mg 1%
Monounsaturated fat 0.589g 0.049g 1%
Fructose 0.47g 1%
Protein per 100 calories 3.6g 10g N/A
Calories per 10 g protein 276kcal 97kcal N/A
Weight per 100 calories 27g 400g N/A
Unsaturated / Saturated Fat ratio 3.7 4.3 N/A
Net carbs 65.13g 2.05g N/A
Sugar 1.84g 2.05g N/A
Choline 13.1mg 15.3mg 0%
Tryptophan 0.139mg 0%
Threonine 0.51mg 0%
Isoleucine 0.501mg 0%
Leucine 1.068mg 0%
Lysine 0.376mg 0%
Methionine 0.428mg 0%
Phenylalanine 0.698mg 0%
Valine 0.686mg 0%
Histidine 0.301mg 0%
Omega-3 - ALA 0.135g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
3% 4% 92%
Protein: 2.58 g
Fats: 0.66 g
Carbs: 3.65 g
Water: 91.71 g
Other: 1.4 g
Contains more ProteinProtein +415.5%
Contains more FatsFats +260.6%
Contains more CarbsCarbs +1903.6%
Contains more OtherOther +69.3%
Contains more WaterWater +939.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
19% 11% 70%
Saturated fat: Sat. Fat 0.086 g
Monounsaturated fat: Mono. Fat 0.049 g
Polyunsaturated fat: Poly. Fat 0.319 g
Contains more Mono. FatMonounsaturated fat +1102%
Contains more Poly. FatPolyunsaturated fat +235.7%
Contains less Sat. FatSaturated fat -80.8%

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. Teff - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169747/nutrients
  2. Arugula - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169387/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.