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  6. Teff vs. Kale

Teff vs. Kale — In-Depth Nutrition Comparison

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What are the main differences between teff and kale?

  • Teff is richer in manganese, iron, copper, phosphorus, magnesium, zinc, vitamin B1, and vitamin B6, yet kale is richer in vitamin K and vitamin A.
  • Kale's daily need coverage for vitamin K is 679% higher.
  • Teff has 22 times more manganese than kale. Teff has 9.24mg of manganese, while kale has 0.416mg.

We used Teff, uncooked and Kale, cooked, boiled, drained, without salt types in this comparison.

Infographic

Teff vs Kale 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%
Kale
Kale
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 22% 20% 34% 52% 6.5% 12% 3% 54% 4.9%
Contains more MagnesiumMagnesium +922.2%
Contains more CalciumCalcium +150%
Contains more PotassiumPotassium +87.3%
Contains more IronIron +747.8%
Contains more CopperCopper +419.2%
Contains more ZincZinc +1412.5%
Contains more PhosphorusPhosphorus +1432.1%
Contains less SodiumSodium -47.8%
Contains more ManganeseManganese +2121.2%
Contains more SeleniumSelenium +388.9%

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.
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%
Kale
Kale
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 137% 0% 227% 17% 13% 16% 9.4% 2.9% 32% 0% 2043% 9.8%
Contains more Vitamin B1Vitamin B1 +635.8%
Contains more Vitamin B2Vitamin B2 +285.7%
Contains more Vitamin B3Vitamin B3 +572.6%
Contains more Vitamin B5Vitamin B5 +1822.4%
Contains more Vitamin B6Vitamin B6 +249.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +962.5%
Contains more Vitamin KVitamin K +42900%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Teff Kale DV% diff.
Vitamin K 1.9µg 817µg 679%
Manganese 9.24mg 0.416mg 384%
Iron 7.63mg 0.9mg 84%
Vitamin A 0µg 681µg 76%
Copper 0.81mg 0.156mg 73%
Phosphorus 429mg 28mg 57%
Vitamin C 41mg 46%
Magnesium 184mg 18mg 40%
Zinc 3.63mg 0.24mg 31%
Vitamin B1 0.39mg 0.053mg 28%
Vitamin B6 0.482mg 0.138mg 26%
Fiber 8g 2g 24%
Protein 13.3g 1.9g 23%
Carbs 73.13g 5.63g 23%
Vitamin B3 3.363mg 0.5mg 18%
Vitamin B5 0.942mg 0.049mg 18%
Calories 367kcal 28kcal 17%
Starch 36.56g 15%
Vitamin B2 0.27mg 0.07mg 15%
Calcium 180mg 72mg 11%
Potassium 427mg 228mg 6%
Selenium 4.4µg 0.9µg 6%
Polyunsaturated fat 1.071g 0.193g 6%
Vitamin E 0.08mg 0.85mg 5%
Fats 2.38g 0.4g 3%
Folate 13µg 3%
Choline 13.1mg 0.4mg 2%
Saturated fat 0.449g 0.052g 2%
Monounsaturated fat 0.589g 0.03g 1%
Fructose 0.47g 1%
Protein per 100 calories 3.6g 6.8g N/A
Calories per 10 g protein 276kcal 147kcal N/A
Weight per 100 calories 27g 357g N/A
Unsaturated / Saturated Fat ratio 3.7 4.3 N/A
Net carbs 65.13g 3.63g N/A
Sugar 1.84g 1.25g N/A
Sodium 12mg 23mg 0%
Tryptophan 0.139mg 0.023mg 0%
Threonine 0.51mg 0.085mg 0%
Isoleucine 0.501mg 0.114mg 0%
Leucine 1.068mg 0.133mg 0%
Lysine 0.376mg 0.114mg 0%
Methionine 0.428mg 0.018mg 0%
Phenylalanine 0.698mg 0.097mg 0%
Valine 0.686mg 0.104mg 0%
Histidine 0.301mg 0.04mg 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
Kale
Kale
1
2% 6% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 5.63 g
Water: 91.2 g
Other: 0.87 g
Contains more ProteinProtein +600%
Contains more FatsFats +495%
Contains more CarbsCarbs +1198.9%
Contains more OtherOther +172.4%
Contains more WaterWater +934%

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
Kale
Kale
1
19% 11% 70%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.193 g
Contains more Mono. FatMonounsaturated fat +1863.3%
Contains more Poly. FatPolyunsaturated fat +454.9%
Contains less Sat. FatSaturated fat -88.4%

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. Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169238/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.