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  6. Teff vs. Chard

Teff vs. Chard — In-Depth Nutrition Comparison

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Significant differences between teff and chard

  • Teff has more manganese, copper, iron, phosphorus, vitamin B6, zinc, vitamin B1, and fiber; however, chard is richer in vitamin K and vitamin A.
  • Teff covers your daily manganese needs 387% more than chard.
  • Chard has 13 times less phosphorus than teff. Teff has 429mg of phosphorus, while chard has 33mg.

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

Infographic

Teff vs Chard 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
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%
Chard
Chard
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 61% 17% 48% 85% 54% 9% 14% 23% 44% 4.9%
Contains more MagnesiumMagnesium +114%
Contains more CalciumCalcium +210.3%
Contains more IronIron +237.6%
Contains more CopperCopper +396.9%
Contains more ZincZinc +1000%
Contains more PhosphorusPhosphorus +1200%
Contains less SodiumSodium -93.3%
Contains more ManganeseManganese +2666.5%
Contains more SeleniumSelenium +388.9%
Contains more PotassiumPotassium +28.6%

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%
Chard
Chard
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 60% 0% 102% 38% 8.5% 20% 6.8% 9.8% 20% 0% 818% 6.8%
Contains more Vitamin B1Vitamin B1 +1047.1%
Contains more Vitamin B2Vitamin B2 +214%
Contains more Vitamin B3Vitamin B3 +834.2%
Contains more Vitamin B5Vitamin B5 +477.9%
Contains more Vitamin B6Vitamin B6 +467.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2262.5%
Contains more Vitamin KVitamin K +17126.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Teff Chard DV% diff.
Manganese 9.24mg 0.334mg 387%
Vitamin K 1.9µg 327.3µg 271%
Copper 0.81mg 0.163mg 72%
Iron 7.63mg 2.26mg 67%
Phosphorus 429mg 33mg 57%
Vitamin A 0µg 306µg 34%
Vitamin B6 0.482mg 0.085mg 31%
Zinc 3.63mg 0.33mg 30%
Vitamin B1 0.39mg 0.034mg 30%
Fiber 8g 2.1g 24%
Protein 13.3g 1.88g 23%
Carbs 73.13g 4.13g 23%
Magnesium 184mg 86mg 23%
Vitamin C 18mg 20%
Vitamin B3 3.363mg 0.36mg 19%
Calories 367kcal 20kcal 17%
Vitamin B5 0.942mg 0.163mg 16%
Starch 36.56g 15%
Vitamin B2 0.27mg 0.086mg 14%
Calcium 180mg 58mg 12%
Vitamin E 0.08mg 1.89mg 12%
Sodium 12mg 179mg 7%
Polyunsaturated fat 1.071g 0.028g 7%
Selenium 4.4µg 0.9µg 6%
Fats 2.38g 0.08g 4%
Potassium 427mg 549mg 4%
Choline 13.1mg 28.7mg 3%
Folate 9µg 2%
Saturated fat 0.449g 0.012g 2%
Monounsaturated fat 0.589g 0.016g 1%
Fructose 0.47g 1%
Protein per 100 calories 3.6g 9.4g N/A
Calories per 10 g protein 276kcal 106kcal N/A
Weight per 100 calories 27g 500g N/A
Unsaturated / Saturated Fat ratio 3.7 3.7 N/A
Net carbs 65.13g 2.03g N/A
Sugar 1.84g 1.1g N/A
Tryptophan 0.139mg 0.018mg 0%
Threonine 0.51mg 0.086mg 0%
Isoleucine 0.501mg 0.154mg 0%
Leucine 1.068mg 0.135mg 0%
Lysine 0.376mg 0.103mg 0%
Methionine 0.428mg 0.02mg 0%
Phenylalanine 0.698mg 0.114mg 0%
Valine 0.686mg 0.114mg 0%
Histidine 0.301mg 0.038mg 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
Chard
Chard
1
2% 4% 93%
Protein: 1.88 g
Fats: 0.08 g
Carbs: 4.13 g
Water: 92.65 g
Other: 1.26 g
Contains more ProteinProtein +607.4%
Contains more FatsFats +2875%
Contains more CarbsCarbs +1670.7%
Contains more OtherOther +88.1%
Contains more WaterWater +950.5%

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
Chard
Chard
1
21% 29% 50%
Saturated fat: Sat. Fat 0.012 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.028 g
Contains more Mono. FatMonounsaturated fat +3581.3%
Contains more Poly. FatPolyunsaturated fat +3725%
Contains less Sat. FatSaturated fat -97.3%

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. Chard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170401/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.