Quinoa vs Teff: Which Is Better?
Quinoa and teff belong to the grains food group, one of the staple food groups for people on a plant-based diet.
Grains and grain products are an affordable source of carbohydrates, as well as essential vitamins and minerals, including B vitamins (such as thiamin, riboflavin, and niacin), iron, and zinc, minerals that are usually harder to get on a plant-based diet.
They also provide a small amount of protein and healthy fats.
However, it is important to note that whole grains are generally a better source of these nutrients than refined grains.
This article will thoroughly compare quinoa and teff and help you learn more about their similarities and differences.
Quinoa (Chenopodium quinoa) is a grain-like crop grown for its edible seeds.
It is a good source of complete protein, providing all essential amino acids, and also rich in dietary fibers, vitamins, and minerals like magnesium, phosphorus, manganese, and zinc.
Quinoa also contains antioxidants, flavonoids, and anti-inflammatory compounds, which have been linked to various health benefits, including improved blood sugar control, cardiovascular health, and weight management.
It is a versatile ingredient that can be cooked and eaten as a side dish, added to soups and stews, or ground into flour to make breads, pancakes, and other baked goods.
Quinoa is an excellent source of Vitamin B1 (Thiamine), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).
It also contains a good amount of Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), and Vitamin E.
Teff (Eragrostis tef) is a small, gluten-free ancient grain that is native to Ethiopia and Eritrea.
It is a good source of iron, calcium, zinc, and B vitamins like niacin and thiamin. It is also a good source of dietary fiber, protein, and essential amino acids.
Teff has been linked to various health benefits, including improved blood sugar control and weight management. It is also gluten-free and easy to digest, making it a great option for people with gluten sensitivities or celiac disease.
Teff can be cooked and eaten as a porridge, added to soups and stews, or ground into flour to make bread, pancakes, and other baked goods. It can also be used as a replacement for grains like quinoa, millet, or oats in recipes.
Teff is an excellent source of Vitamin B1 (Thiamine), and Vitamin B6 (Pyroxidine).
It also contains a good amount of Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), and Vitamin B5 (Pantothenic acid).
Quinoa vs Teff Nutrition
Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing quinoa vs teff.
This comparison will start by comparing the caloric value of quinoa and teff and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
|Energy||368 kcal||367 kcal|
|Carbs||64.2 g||73.13 g|
|Sugar||1.45 g||1.84 g|
|Fiber||7 g||8 g|
|Protein||14.1 g||13.3 g|
|Fat||6.07 g||2.38 g|
|Saturated Fat||0.706 g||0.449 g|
Quinoa vs Teff Calories
Most calories in grains come from carbs.
Comparing teff vs quinoa for weight loss, teff is slightly lower in calories, with 367 calories per 100 grams, compared to 368 calories per 100 grams of quinoa.
However, both quinoa and teff can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.
Quinoa vs Teff Protein
Grains and most grain products, including quinoa and teff, are important sources of plant-based protein.
However, it should be noted that most grains, with the exception of quinoa and buckwheat, for example, are low in lysine and methionine.
That said, you can combine grains with legumes to get a complete protein.
Quinoa offers around 6% more protein than teff.
Quinoa has 14.1 grams of protein per 100 grams, while teff has 13.3 grams of protein per 100 grams.
Quinoa vs Teff Carbs
Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.
It’s also important for people on a keto diet, so let’s compare the carbs content in quinoa and teff.
The total amount of carbohydrates is around 12% higher in teff than in quinoa. It has 73.1 grams per 100 grams, compared to 64.2 grams in quinoa.
There’s less sugar in quinoa than in teff, 17% precisely.
That said, 100 grams of quinoa contains 1.5 grams of sugar, while the same amount of teff contains 1.8 grams.
Lastly, let’s take a look at the dietary fiber in quinoa and teff.
Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.
With 8 grams of fiber per 100 grams, teff is a better source of fiber than quinoa which offers 7 grams per 100 gram portion.
Quinoa vs Teff Fats
Like most other grains, quinoa and teff are low in fat.
Fats in quinoa and teff are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in quinoa and teff:
- Quinoa: 6.1 grams per 100 grams
- Teff: 2.4 per 100 grams
Speaking of saturated fats, teff is 43% lower in saturated fats.
Teff and quinoa contain 0.4 grams and 0.7 grams of saturated fat per 100 grams, respectively.
Quinoa vs Teff Vitamins Content
This section will discuss the vitamin content of quinoa and teff.
Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.
Quinoa has a higher amount of vitamin B1 (Thiamine), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), and vitamin K.
However, teff has a higher amount of vitamin A, vitamin B2 (Riboflavin), vitamin B6 (Pyroxidine), vitamin B9 (Folate), and vitamin E.
Quinoa and teff contain the same amount of vitamin C, vitamin D, and vitamin B12 (Cobalamin).
The following table shows the exact amount of vitamins quinoa and teff contain side by side, so you can easily compare them.
|Vitamin A||14 IU||9 IU|
|Vitamin B1 (Thiamine)||0.36 mg||0.39 mg|
|Vitamin B2 (Riboflavin)||0.318 mg||0.27 mg|
|Vitamin B3 (Niacin)||1.52 mg||3.363 mg|
|Vitamin B5 (Pantothenic acid)||0.772 mg||0.942 mg|
|Vitamin B6 (Pyroxidine)||0.487 mg||0.482 mg|
|Vitamin B9 (Folate)||184 µg||0|
|Vitamin B12 (Cobalamin)||0||0|
|Vitamin E||2.44 mg||0.08 mg|
|Vitamin K||0||1.9 µg|
Quinoa vs Teff Minerals Content
Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.
Some minerals, like iron, calcium, zinc, or iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the quinoa and teff comparison focuses on their mineral content.
Quinoa is a better source of calcium, copper, iron, manganese, sodium, and zinc than teff.
On the other hand, teff is a higher amount of magnesium, phosphorus, potassium, and selenium.
Quinoa and teff contain the same amount of fluoride.
Check out the table below to learn how quinoa and teff compare when it comes to mineral content.
|Calcium||47 mg||180 mg|
|Copper||0.59 mg||0.81 mg|
|Iron||4.57 mg||7.63 mg|
|Magnesium||197 mg||184 mg|
|Manganese||2.03 mg||9.24 mg|
|Phosphorus||457 mg||429 mg|
|Potassium||563 mg||427 mg|
|Selenium||8.5 µg||4.4 µg|
|Sodium||5 mg||12 mg|
|Zinc||3.1 mg||3.63 mg|
The Final Word
This article highlighted the similarities and differences between quinoa and teff.
Grains, also known as cereal grains, are an important source of nutrition for many people around the world. They are a rich source of carbohydrates, which provide energy for the body.
Whole grains contain important vitamins and minerals, such as B vitamins and iron. Whole grains, in particular, are high in dietary fiber and can help with digestion and weight management.
They may also have other health benefits, such as reducing the risk of heart disease, diabetes, and certain types of cancer.
Grains are also a staple food and an important source of food security in many parts of the world.
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