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  6. Teff vs. Leek

Teff vs. Leek — In-Depth Nutrition Comparison

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How are teff and leeks different?

  • Teff is richer in manganese, copper, iron, phosphorus, magnesium, zinc, vitamin B1, and fiber, while leeks are higher in vitamin K and vitamin A.
  • Teff covers your daily need for manganese, 381% more than leeks.
  • Teff contains 30 times more zinc than leeks. Teff contains 3.63mg of zinc, while leeks contain 0.12mg.

Teff, uncooked and Leeks, (bulb and lower leaf-portion), raw types were used in this article.

Infographic

Teff vs Leek 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%
Leek
Leek
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 18% 16% 79% 40% 3.3% 15% 2.6% 63% 5.5%
Contains more MagnesiumMagnesium +557.1%
Contains more CalciumCalcium +205.1%
Contains more PotassiumPotassium +137.2%
Contains more IronIron +263.3%
Contains more CopperCopper +575%
Contains more ZincZinc +2925%
Contains more PhosphorusPhosphorus +1125.7%
Contains less SodiumSodium -40%
Contains more ManganeseManganese +1821%
Contains more SeleniumSelenium +340%

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%
Leek
Leek
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 40% 0% 28% 18% 15% 6.9% 7.5% 8.4% 54% 0% 118% 48%
Contains more Vitamin B1Vitamin B1 +550%
Contains more Vitamin B2Vitamin B2 +800%
Contains more Vitamin B3Vitamin B3 +740.8%
Contains more Vitamin B5Vitamin B5 +572.9%
Contains more Vitamin B6Vitamin B6 +106.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1050%
Contains more Vitamin KVitamin K +2373.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Teff Leek DV% diff.
Manganese 9.24mg 0.481mg 381%
Copper 0.81mg 0.12mg 77%
Iron 7.63mg 2.1mg 69%
Phosphorus 429mg 35mg 56%
Vitamin K 1.9µg 47µg 38%
Magnesium 184mg 28mg 37%
Zinc 3.63mg 0.12mg 32%
Vitamin B1 0.39mg 0.06mg 28%
Fiber 8g 1.8g 25%
Protein 13.3g 1.5g 24%
Carbs 73.13g 14.15g 20%
Vitamin B3 3.363mg 0.4mg 19%
Vitamin B6 0.482mg 0.233mg 19%
Vitamin B2 0.27mg 0.03mg 18%
Vitamin B5 0.942mg 0.14mg 16%
Folate 64µg 16%
Calories 367kcal 61kcal 15%
Starch 36.56g 15%
Vitamin C 12mg 13%
Calcium 180mg 59mg 12%
Vitamin A 0µg 83µg 9%
Potassium 427mg 180mg 7%
Vitamin E 0.08mg 0.92mg 6%
Selenium 4.4µg 1µg 6%
Polyunsaturated fat 1.071g 0.166g 6%
Fats 2.38g 0.3g 3%
Saturated fat 0.449g 0.04g 2%
Choline 13.1mg 9.5mg 1%
Monounsaturated fat 0.589g 0.004g 1%
Fructose 0.47g 1%
Protein per 100 calories 3.6g 2.5g N/A
Calories per 10 g protein 276kcal 407kcal N/A
Weight per 100 calories 27g 164g N/A
Unsaturated / Saturated Fat ratio 3.7 4.3 N/A
Net carbs 65.13g 12.35g N/A
Sugar 1.84g 3.9g N/A
Sodium 12mg 20mg 0%
Tryptophan 0.139mg 0.012mg 0%
Threonine 0.51mg 0.063mg 0%
Isoleucine 0.501mg 0.052mg 0%
Leucine 1.068mg 0.096mg 0%
Lysine 0.376mg 0.078mg 0%
Methionine 0.428mg 0.018mg 0%
Phenylalanine 0.698mg 0.055mg 0%
Valine 0.686mg 0.056mg 0%
Histidine 0.301mg 0.025mg 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
Leek
Leek
1
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
Contains more ProteinProtein +786.7%
Contains more FatsFats +693.3%
Contains more CarbsCarbs +416.8%
Contains more OtherOther +125.7%
Contains more WaterWater +841%

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
Leek
Leek
1
19% 2% 79%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.166 g
Contains more Mono. FatMonounsaturated fat +14625%
Contains more Poly. FatPolyunsaturated fat +545.2%
Contains less Sat. FatSaturated fat -91.1%

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. Leek - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169246/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.