Teff vs. Brown rice — In-Depth Nutrition Comparison

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Significant differences between teff and brown rice

Teff has more manganese, iron, and copper; however, brown rice is richer in vitamin B3.
Teff covers your daily manganese needs 82% more than brown rice.
Brown rice has 16 times less calcium than teff. Teff has 49mg of calcium, while brown rice has 3mg.

Specific food types used in this comparison are Teff, cooked and Rice, brown, long-grain, cooked.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Teff

Brown rice

Contains more MagnesiumMagnesium	+28.2%
Contains more CalciumCalcium	+1533.3%
Contains more PotassiumPotassium	+24.4%
Contains more IronIron	+266.1%
Contains more CopperCopper	+113.2%
Contains more ZincZinc	+56.3%
Contains more PhosphorusPhosphorus	+16.5%
Contains more ManganeseManganese	+193.6%

Contains less SodiumSodium	-50%
Contains more SeleniumSelenium	+∞%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Teff

Brown rice

Contains more FolateFolate

+100%

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B2Vitamin B2	+109.1%
Contains more Vitamin B3Vitamin B3	+181.7%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin B6Vitamin B6	+26.8%
Contains more Vitamin KVitamin K	+∞%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B1 ~0.178mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Manganese	2.86mg	0.974mg	82%
Iron	2.05mg	0.56mg	19%
Copper	0.226mg	0.106mg	13%
Selenium		5.8µg	11%
Starch		24.79g	10%
Vitamin B3	0.909mg	2.561mg	10%
Vitamin B5		0.38mg	8%
Calcium	49mg	3mg	5%
Fiber	2.8g	1.6g	5%
Zinc	1.11mg	0.71mg	4%
Magnesium	50mg	39mg	3%
Vitamin B2	0.033mg	0.069mg	3%
Protein	3.87g	2.74g	2%
Carbs	19.86g	25.58g	2%
Phosphorus	120mg	103mg	2%
Vitamin B6	0.097mg	0.123mg	2%
Folate	18µg	9µg	2%
Choline		9.2mg	2%
Polyunsaturated fat		0.366g	2%
Omega-6 (Linoleic acid)		0.355g	2%
Calories	101kcal	123kcal	1%
Potassium	107mg	86mg	1%
Vitamin E		0.17mg	1%
Saturated fat		0.26g	1%
Monounsaturated fat		0.369g	1%
Omega-3 (ALA)		0.011g	1%
Protein per 100 calories	3.8g	2.2g	N/A
Calories per 10 g protein	261kcal	449kcal	N/A
Weight per 100 calories	99g	81g	N/A
Fats	0.65g	0.97g	0%
Net carbs	17.06g	23.98g	N/A
Sugar		0.24g	N/A
Sodium	8mg	4mg	0%
Vitamin B1	0.183mg	0.178mg	0%
Vitamin K		0.2µg	0%
Tryptophan	0.041mg	0.033mg	0%
Threonine	0.149mg	0.095mg	0%
Isoleucine	0.146mg	0.109mg	0%
Leucine	0.311mg	0.214mg	0%
Lysine	0.109mg	0.099mg	0%
Methionine	0.125mg	0.058mg	0%
Phenylalanine	0.203mg	0.133mg	0%
Valine	0.2mg	0.151mg	0%
Histidine	0.088mg	0.066mg	0%