Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Teff
  5. Compare
  6. Teff vs. Spinach

Teff vs. Spinach — In-Depth Nutrition Comparison

Compare

Significant differences between teff and spinach

  • Teff has more manganese, copper, phosphorus, iron, zinc, vitamin B1, magnesium, and fiber; however, spinach is richer in vitamin K and vitamin A.
  • Spinach covers your daily vitamin K needs 410% more than teff.
  • Spinach has 10 times less manganese than teff. Teff has 9.24mg of manganese, while spinach has 0.935mg.

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

Infographic

Teff vs Spinach 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 62% 41% 41% 134% 58% 21% 24% 9.1% 122% 8.2%
Contains more MagnesiumMagnesium +111.5%
Contains more CalciumCalcium +32.4%
Contains more IronIron +113.7%
Contains more CopperCopper +365.5%
Contains more ZincZinc +377.6%
Contains more PhosphorusPhosphorus +666.1%
Contains less SodiumSodium -82.9%
Contains more ManganeseManganese +888.2%
Contains more SeleniumSelenium +193.3%
~equal in Potassium ~466mg

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 33% 0% 175% 42% 24% 54% 9.2% 8.7% 56% 0% 1234% 110%
Contains more Vitamin B1Vitamin B1 +310.5%
Contains more Vitamin B2Vitamin B2 +14.4%
Contains more Vitamin B3Vitamin B3 +586.3%
Contains more Vitamin B5Vitamin B5 +549.7%
Contains more Vitamin B6Vitamin B6 +99.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2500%
Contains more Vitamin KVitamin K +25878.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Teff Spinach DV% diff.
Vitamin K 1.9µg 493.6µg 410%
Manganese 9.24mg 0.935mg 361%
Copper 0.81mg 0.174mg 71%
Vitamin A 0µg 524µg 58%
Phosphorus 429mg 56mg 53%
Iron 7.63mg 3.57mg 51%
Folate 146µg 37%
Zinc 3.63mg 0.76mg 26%
Vitamin B1 0.39mg 0.095mg 25%
Carbs 73.13g 3.75g 23%
Magnesium 184mg 87mg 23%
Fiber 8g 2.4g 22%
Protein 13.3g 2.97g 21%
Vitamin B3 3.363mg 0.49mg 18%
Vitamin B6 0.482mg 0.242mg 18%
Calories 367kcal 23kcal 17%
Vitamin B5 0.942mg 0.145mg 16%
Starch 36.56g 15%
Vitamin E 0.08mg 2.08mg 13%
Vitamin C 9.8mg 11%
Polyunsaturated fat 1.071g 0.109g 6%
Selenium 4.4µg 1.5µg 5%
Calcium 180mg 136mg 4%
Fats 2.38g 0.26g 3%
Sodium 12mg 70mg 3%
Vitamin B2 0.27mg 0.236mg 3%
Saturated fat 0.449g 0.043g 2%
Potassium 427mg 466mg 1%
Choline 13.1mg 19.7mg 1%
Monounsaturated fat 0.589g 0.006g 1%
Fructose 0.47g 1%
Protein per 100 calories 3.6g 13g N/A
Calories per 10 g protein 276kcal 77kcal N/A
Weight per 100 calories 27g 435g N/A
Unsaturated / Saturated Fat ratio 3.7 2.7 N/A
Net carbs 65.13g 1.35g N/A
Sugar 1.84g 0.43g N/A
Tryptophan 0.139mg 0.04mg 0%
Threonine 0.51mg 0.127mg 0%
Isoleucine 0.501mg 0.152mg 0%
Leucine 1.068mg 0.231mg 0%
Lysine 0.376mg 0.182mg 0%
Methionine 0.428mg 0.055mg 0%
Phenylalanine 0.698mg 0.134mg 0%
Valine 0.686mg 0.168mg 0%
Histidine 0.301mg 0.066mg 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% 91% 2%
Protein: 2.97 g
Fats: 0.26 g
Carbs: 3.75 g
Water: 91.21 g
Other: 1.81 g
Contains more ProteinProtein +347.8%
Contains more FatsFats +815.4%
Contains more CarbsCarbs +1850.1%
Contains more OtherOther +30.9%
Contains more WaterWater +934.1%

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
27% 4% 69%
Saturated fat: Sat. Fat 0.043 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.109 g
Contains more Mono. FatMonounsaturated fat +9716.7%
Contains more Poly. FatPolyunsaturated fat +882.6%
Contains less Sat. FatSaturated fat -90.4%

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. Spinach - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168463/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.