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  6. Teff vs. Rice

Teff vs. Rice — In-Depth Nutrition Comparison

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What are the differences between teff and rice?

  • Teff is richer than rice in manganese, copper, iron, phosphorus, magnesium, fiber, vitamin B6, zinc, vitamin B2, and vitamin B1.
  • Teff's daily need coverage for manganese is 381% more.
  • Teff has 21 times more vitamin B2 than rice. While teff has 0.27mg of vitamin B2, rice has only 0.013mg.

We used Teff, uncooked and Rice, white, long-grain, regular, enriched, cooked types in this article.

Infographic

Teff vs Rice 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
8
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%
Rice
Rice
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 45% 23% 13% 18% 0.13% 62% 41%
Contains more MagnesiumMagnesium +1433.3%
Contains more CalciumCalcium +1700%
Contains more PotassiumPotassium +1120%
Contains more IronIron +535.8%
Contains more CopperCopper +1073.9%
Contains more ZincZinc +640.8%
Contains more PhosphorusPhosphorus +897.7%
Contains more ManganeseManganese +1857.6%
Contains less SodiumSodium -91.7%
Contains more SeleniumSelenium +70.5%

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
7
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%
Rice
Rice
1
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% 0.8% 41% 3% 28% 23% 21% 0% 0% 44%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin B1Vitamin B1 +139.3%
Contains more Vitamin B2Vitamin B2 +1976.9%
Contains more Vitamin B3Vitamin B3 +127.8%
Contains more Vitamin B5Vitamin B5 +141.5%
Contains more Vitamin B6Vitamin B6 +418.3%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Teff Rice DV% diff.
Manganese 9.24mg 0.472mg 381%
Copper 0.81mg 0.069mg 82%
Iron 7.63mg 1.2mg 80%
Phosphorus 429mg 43mg 55%
Magnesium 184mg 12mg 41%
Fiber 8g 0.4g 30%
Vitamin B6 0.482mg 0.093mg 30%
Zinc 3.63mg 0.49mg 29%
Protein 13.3g 2.69g 21%
Vitamin B2 0.27mg 0.013mg 20%
Vitamin B1 0.39mg 0.163mg 19%
Calcium 180mg 10mg 17%
Carbs 73.13g 28.17g 15%
Starch 36.56g 15%
Folate 58µg 15%
Calories 367kcal 130kcal 12%
Potassium 427mg 35mg 12%
Vitamin B3 3.363mg 1.476mg 12%
Vitamin B5 0.942mg 0.39mg 11%
Polyunsaturated fat 1.071g 0.076g 7%
Selenium 4.4µg 7.5µg 6%
Fats 2.38g 0.28g 3%
Vitamin K 1.9µg 0µg 2%
Choline 13.1mg 2.1mg 2%
Saturated fat 0.449g 0.077g 2%
Monounsaturated fat 0.589g 0.088g 1%
Fructose 0.47g 1%
Protein per 100 calories 3.6g 2.1g N/A
Calories per 10 g protein 276kcal 483kcal N/A
Weight per 100 calories 27g 77g N/A
Unsaturated / Saturated Fat ratio 3.7 2.1 N/A
Net carbs 65.13g 27.77g N/A
Sugar 1.84g 0.05g N/A
Sodium 12mg 1mg 0%
Vitamin E 0.08mg 0.04mg 0%
Tryptophan 0.139mg 0.031mg 0%
Threonine 0.51mg 0.096mg 0%
Isoleucine 0.501mg 0.116mg 0%
Leucine 1.068mg 0.222mg 0%
Lysine 0.376mg 0.097mg 0%
Methionine 0.428mg 0.063mg 0%
Phenylalanine 0.698mg 0.144mg 0%
Valine 0.686mg 0.164mg 0%
Histidine 0.301mg 0.063mg 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
Rice
Rice
1
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Contains more ProteinProtein +394.4%
Contains more FatsFats +750%
Contains more CarbsCarbs +159.6%
Contains more OtherOther +464.3%
Contains more WaterWater +676%

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
Rice
Rice
1
32% 37% 32%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains more Mono. FatMonounsaturated fat +569.3%
Contains more Poly. FatPolyunsaturated fat +1309.2%
Contains less Sat. FatSaturated fat -82.9%

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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.