Teff vs. Kale — In-Depth Nutrition Comparison

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What are the differences between teff and kale?

Teff is higher in manganese, iron, phosphorus, vitamin B1, zinc, copper, and magnesium, yet kale is higher in vitamin A.
Kale's daily need coverage for vitamin A is 272% more.
Teff has 7 times more manganese than kale. While teff has 2.86mg of manganese, kale has only 0.416mg.

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

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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

Kale

Contains more MagnesiumMagnesium	+177.8%
Contains more IronIron	+127.8%
Contains more CopperCopper	+44.9%
Contains more ZincZinc	+362.5%
Contains more PhosphorusPhosphorus	+328.6%
Contains less SodiumSodium	-65.2%
Contains more ManganeseManganese	+587.5%

Contains more CalciumCalcium	+46.9%
Contains more PotassiumPotassium	+113.1%

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

Kale

Contains more Vitamin B1Vitamin B1	+245.3%
Contains more Vitamin B3Vitamin B3	+81.8%
Contains more FolateFolate	+38.5%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B2Vitamin B2	+112.1%
Contains more Vitamin B6Vitamin B6	+42.3%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin K		817µg	681%
Manganese	2.86mg	0.416mg	106%
Vitamin A	0µg	681µg	76%
Vitamin C		41mg	46%
Iron	2.05mg	0.9mg	14%
Phosphorus	120mg	28mg	13%
Vitamin B1	0.183mg	0.053mg	11%
Magnesium	50mg	18mg	8%
Copper	0.226mg	0.156mg	8%
Zinc	1.11mg	0.24mg	8%
Vitamin E		0.85mg	6%
Carbs	19.86g	5.63g	5%
Calories	101kcal	28kcal	4%
Protein	3.87g	1.9g	4%
Potassium	107mg	228mg	4%
Fiber	2.8g	2g	3%
Vitamin B2	0.033mg	0.07mg	3%
Vitamin B3	0.909mg	0.5mg	3%
Vitamin B6	0.097mg	0.138mg	3%
Calcium	49mg	72mg	2%
Selenium		0.9µg	2%
Sodium	8mg	23mg	1%
Vitamin B5		0.049mg	1%
Folate	18µg	13µg	1%
Polyunsaturated fat		0.193g	1%
Protein per 100 calories	3.8g	6.8g	N/A
Calories per 10 g protein	261kcal	147kcal	N/A
Weight per 100 calories	99g	357g	N/A
Fats	0.65g	0.4g	0%
Net carbs	17.06g	3.63g	N/A
Sugar		1.25g	N/A
Choline		0.4mg	0%
Saturated fat		0.052g	0%
Monounsaturated fat		0.03g	0%
Tryptophan	0.041mg	0.023mg	0%
Threonine	0.149mg	0.085mg	0%
Isoleucine	0.146mg	0.114mg	0%
Leucine	0.311mg	0.133mg	0%
Lysine	0.109mg	0.114mg	0%
Methionine	0.125mg	0.018mg	0%
Phenylalanine	0.203mg	0.097mg	0%
Valine	0.2mg	0.104mg	0%
Histidine	0.088mg	0.04mg	0%