Teff vs Amaranth grain
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Teff, cooked is higher in more vitamins & minerals
Calories (kcal)
Teff 101
Amaranth grain 102
Protein (g)
Teff 3.87
Amaranth grain 3.80
Carbs (g)
Teff 19.9
Amaranth grain 18.7
Fat (g)
Teff 0.650
Amaranth grain 1.58
Fiber (g)
Teff 2.80
Amaranth grain 2.10
Quick answers
Which has more protein?
Teff, cooked — 3.87g vs 3.80g per 100g.
Which has fewer calories?
Teff, cooked — 101 vs 102 kcal per 100g.
Which is more nutrient-dense?
Teff, cooked scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Teff | Amaranth grain | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 101 kcal | 102 kcal | -1% |
| Macronutrients | |||
| Water | 74.9 g | 75.2 g | = |
| Protein | 3.87 g | 3.80 g | +2% |
| Total lipid (fat) | 0.650 g | 1.58 g | -59% |
| Carbohydrate, by difference | 19.9 g | 18.7 g | +6% |
| Fiber, total dietary | 2.80 g | 2.10 g | +33% |
| Fats & Fatty Acids | |||
| Cholesterol | 0 mg | — | |
| Vitamins | |||
| Thiamin (Vitamin B1) | 0.183 mg | 0.015 mg | +1120% |
| Riboflavin (Vitamin B2) | 0.033 mg | 0.022 mg | +50% |
| Niacin (Vitamin B3) | 0.909 mg | 0.235 mg | +287% |
| Vitamin B-6 — Pyridoxine | 0.097 mg | 0.113 mg | -14% |
| Biotin (Vitamin B7) | 18.0 ug | 22.0 ug | -18% |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Vitamin B-12 — Cobalamin | 0 ug | — | |
| Vitamin A, RAE | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | — | 0.190 mg | |
| Minerals | |||
| Calcium, Ca | 49.0 mg | 47.0 mg | +4% |
| Iron, Fe | 2.05 mg | 2.10 mg | -2% |
| Magnesium, Mg | 50.0 mg | 65.0 mg | -23% |
| Phosphorus, P | 120 mg | 148 mg | -19% |
| Potassium, K | 107 mg | 135 mg | -21% |
| Sodium, Na | 8.00 mg | 6.00 mg | +33% |
| Zinc, Zn | 1.11 mg | 0.860 mg | +29% |
| Copper, Cu | 0.226 mg | 0.149 mg | +52% |
| Manganese, Mn | 2.86 mg | 0.854 mg | +235% |
| Selenium, Se | — | 5.50 ug | |
| Other Nutrients | |||
| Energy | 422 kj | 429 kj | -2% |
| Ash | 0.690 g | 0.770 g | -10% |
| Starch | — | 16.2 g | |
| Folic acid (Vitamin B9 — synthetic) | 18.0 ug | 22.0 ug | -18% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 18.0 ug | — | |
| Retinol | 0 ug | — | |
| Vitamin A, IU | 2.00 IU | — | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | — | 0.380 mg | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | — | 0.050 mg | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | — | 0.240 mg | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | — | 0 mg | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | — | 0 mg | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | — | 0.020 mg | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | — | 0 mg | |
| Tryptophan (EAA) | 0.041 g | — | |
| Threonine (EAA) | 0.149 g | — | |
| Isoleucine (EAA, BCAA) | 0.146 g | — | |
| Leucine (EAA, BCAA) | 0.311 g | — | |
| Lysine (EAA) | 0.109 g | — | |
| Methionine (EAA) | 0.125 g | — | |
| Cystine (conditionally essential) | 0.069 g | — | |
| Phenylalanine (EAA) | 0.203 g | — | |
| Tyrosine (conditionally essential) | 0.133 g | — | |
| Valine (EAA, BCAA) | 0.200 g | — | |
| Arginine (conditionally essential) | 0.151 g | — | |
| Histidine (EAA) | 0.088 g | — | |
| Alanine | 0.218 g | — | |
| Aspartic acid | 0.239 g | — | |
| Glutamic acid | 0.975 g | — | |
| Glycine (conditionally essential) | 0.139 g | — | |
| Proline (conditionally essential) | 0.193 g | — | |
| Serine | 0.181 g | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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