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  6. Teff vs. Chard

Teff vs. Chard — In-Depth Nutrition Comparison

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Differences between teff and chard

  • Teff has more manganese, phosphorus, vitamin B1, zinc, and copper, while chard has more vitamin A, potassium, and magnesium.
  • Chard's daily need coverage for vitamin A is 122% higher.
  • Chard contains 9 times less manganese than teff. Teff contains 2.86mg of manganese, while chard contains 0.334mg.
  • The amount of sodium in teff is lower.
  • Chard has a lower glycemic index. The glycemic index of chard is 32, while the glycemic index of teff is 57.

The food types used in this comparison are Teff, cooked 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
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 15% 9.4% 77% 75% 30% 51% 1% 373% 0%
Chard
Chard
5
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 CopperCopper +38.7%
Contains more ZincZinc +236.4%
Contains more PhosphorusPhosphorus +263.6%
Contains less SodiumSodium -95.5%
Contains more ManganeseManganese +756.3%
Contains more MagnesiumMagnesium +72%
Contains more CalciumCalcium +18.4%
Contains more PotassiumPotassium +413.1%
Contains more IronIron +10.2%

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
4
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% 46% 7.6% 17% 0% 22% 0% 0% 14%
Chard
Chard
6
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 +438.2%
Contains more Vitamin B3Vitamin B3 +152.5%
Contains more Vitamin B6Vitamin B6 +14.1%
Contains more FolateFolate +100%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +160.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Teff Chard DV% diff.
Vitamin K 327.3µg 273%
Manganese 2.86mg 0.334mg 110%
Vitamin A 0µg 306µg 34%
Vitamin C 18mg 20%
Potassium 107mg 549mg 13%
Vitamin E 1.89mg 13%
Phosphorus 120mg 33mg 12%
Vitamin B1 0.183mg 0.034mg 12%
Magnesium 50mg 86mg 9%
Copper 0.226mg 0.163mg 7%
Zinc 1.11mg 0.33mg 7%
Sodium 8mg 179mg 7%
Carbs 19.86g 4.13g 5%
Choline 28.7mg 5%
Calories 101kcal 20kcal 4%
Protein 3.87g 1.88g 4%
Vitamin B2 0.033mg 0.086mg 4%
Iron 2.05mg 2.26mg 3%
Fiber 2.8g 2.1g 3%
Vitamin B3 0.909mg 0.36mg 3%
Vitamin B5 0.163mg 3%
Selenium 0.9µg 2%
Folate 18µg 9µg 2%
Fats 0.65g 0.08g 1%
Calcium 49mg 58mg 1%
Vitamin B6 0.097mg 0.085mg 1%
Protein per 100 calories 3.8g 9.4g N/A
Calories per 10 g protein 261kcal 106kcal N/A
Weight per 100 calories 99g 500g N/A
Net carbs 17.06g 2.03g N/A
Sugar 1.1g N/A
Saturated fat 0.012g 0%
Monounsaturated fat 0.016g 0%
Polyunsaturated fat 0.028g 0%
Tryptophan 0.041mg 0.018mg 0%
Threonine 0.149mg 0.086mg 0%
Isoleucine 0.146mg 0.154mg 0%
Leucine 0.311mg 0.135mg 0%
Lysine 0.109mg 0.103mg 0%
Methionine 0.125mg 0.02mg 0%
Phenylalanine 0.203mg 0.114mg 0%
Valine 0.2mg 0.114mg 0%
Histidine 0.088mg 0.038mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Teff
Teff
3
4% 20% 75%
Protein: 3.87 g
Fats: 0.65 g
Carbs: 19.86 g
Water: 74.93 g
Other: 0.69 g
Chard
Chard
2
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 +105.9%
Contains more FatsFats +712.5%
Contains more CarbsCarbs +380.9%
Contains more WaterWater +23.6%
Contains more OtherOther +82.6%

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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/168918/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.