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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 higher in manganese, phosphorus, copper, vitamin B1, zinc, and magnesium; however, leeks are richer in vitamin A, folate, and vitamin B6.
  • Daily need coverage for manganese for teff is 103% higher.
  • Teff contains 9 times more zinc than leeks. While teff contains 1.11mg of zinc, leeks contain only 0.12mg.
  • Leeks have a lower glycemic index (32) than teff (57).

Teff, cooked and Leeks, (bulb and lower leaf-portion), raw are the varieties 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
6
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%
Leek
Leek
3
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 +78.6%
Contains more CopperCopper +88.3%
Contains more ZincZinc +825%
Contains more PhosphorusPhosphorus +242.9%
Contains less SodiumSodium -60%
Contains more ManganeseManganese +494.6%
Contains more CalciumCalcium +20.4%
Contains more PotassiumPotassium +68.2%
~equal in Iron ~2.1mg

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
2
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%
Leek
Leek
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 40% 0% 28% 18% 15% 6.9% 7.5% 8.4% 54% 0% 118% 48%
Contains more Vitamin B1Vitamin B1 +205%
Contains more Vitamin B3Vitamin B3 +127.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +140.2%
Contains more FolateFolate +255.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.03mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Teff Leek DV% diff.
Manganese 2.86mg 0.481mg 103%
Vitamin K 47µg 39%
Vitamin C 12mg 13%
Copper 0.226mg 0.12mg 12%
Phosphorus 120mg 35mg 12%
Folate 18µg 64µg 12%
Vitamin B1 0.183mg 0.06mg 10%
Vitamin B6 0.097mg 0.233mg 10%
Zinc 1.11mg 0.12mg 9%
Vitamin A 0µg 83µg 9%
Vitamin E 0.92mg 6%
Protein 3.87g 1.5g 5%
Magnesium 50mg 28mg 5%
Fiber 2.8g 1.8g 4%
Vitamin B3 0.909mg 0.4mg 3%
Vitamin B5 0.14mg 3%
Calories 101kcal 61kcal 2%
Carbs 19.86g 14.15g 2%
Potassium 107mg 180mg 2%
Selenium 1µg 2%
Choline 9.5mg 2%
Fats 0.65g 0.3g 1%
Calcium 49mg 59mg 1%
Iron 2.05mg 2.1mg 1%
Sodium 8mg 20mg 1%
Polyunsaturated fat 0.166g 1%
Protein per 100 calories 3.8g 2.5g N/A
Calories per 10 g protein 261kcal 407kcal N/A
Weight per 100 calories 99g 164g N/A
Net carbs 17.06g 12.35g N/A
Sugar 3.9g N/A
Vitamin B2 0.033mg 0.03mg 0%
Saturated fat 0.04g 0%
Monounsaturated fat 0.004g 0%
Tryptophan 0.041mg 0.012mg 0%
Threonine 0.149mg 0.063mg 0%
Isoleucine 0.146mg 0.052mg 0%
Leucine 0.311mg 0.096mg 0%
Lysine 0.109mg 0.078mg 0%
Methionine 0.125mg 0.018mg 0%
Phenylalanine 0.203mg 0.055mg 0%
Valine 0.2mg 0.056mg 0%
Histidine 0.088mg 0.025mg 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
Leek
Leek
2
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
Contains more ProteinProtein +158%
Contains more FatsFats +116.7%
Contains more CarbsCarbs +40.4%
Contains more WaterWater +10.8%
Contains more OtherOther +52.2%

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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. 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.