Buckwheat vs. Teff — Health Impact and Nutrition Comparison

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by Jack Yacoubian | Last updated on July 25, 2023

Medically reviewed by Igor Bussel

Summary

Teff is richer in zinc, phosphorus, iron, potassium, calcium, manganese, folate, and vitamin A.

On the other hand, buckwheat is richer in selenium and vitamin K. Buckwheat also has less sodium than teff.

Table of contents

Taste and Use

Introduction

Nutrition

Calories

Carbs

Fiber

Protein

Fats

Minerals

Vitamins

Glycemic index

Health Impact

Gluten-Free Diet

References

Taste and Use

Teff possesses the mildest taste, while its darker variations exhibit a more earthy flavor. Teff grains have a resemblance to miniature flax or brown poppy seeds.

Teff can make porridge, breakfast cereals, and side dishes.

Conversely, buckwheat has a nutty and slightly bitter flavor akin to the taste of whole-wheat flour or rye. It is commonly used to prepare noodles, crepes, and granola due to its unique taste and versatile culinary properties.

Introduction

This article will be a comparison of teff and buckwheat. The comparison will be according to their nutritional content and health impacts. In the end, we will consider some general differences between them.

Nutrition

This section will compare 100g of each in uncooked form.

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Buckwheat

Teff

Contains more Protein +14.5%

Contains more Other +60.5%

Equal in Fats - 0.65

Equal in Carbs - 19.86

Equal in Water - 74.93

Buckwheat

Protein: 3.38 g

Fats: 0.62 g

Carbs: 19.94 g

Water: 75.63 g

Other: 0.43 g

Teff

Protein: 3.87 g

Fats: 0.65 g

Carbs: 19.86 g

Water: 74.93 g

Other: 0.69 g

Contains more Protein +14.5%

Contains more Other +60.5%

Equal in Fats - 0.65

Equal in Carbs - 19.86

Equal in Water - 74.93

Calories

Teff is slightly higher in calories compared to buckwheat. Teff provides 101 calories per 100g, while buckwheat has 92 calories.

Carbs

Both foods are mainly made of carbs. 73g of carbs in teff compared to 71g in buckwheat. The carb content of teff is slightly higher.

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison

Buckwheat

Teff

Buckwheat

Starch: 0 g

Sucrose: 0.4 g

Glucose: 0.2 g

Fructose: 0.1 g

Lactose: 0 g

Maltose: 0 g

Galactose: 0 g

Teff

Fiber

The fiber content of these two is equal; both have 2.7g of fiber per 100g.

Protein

They have similar amounts of protein; however, the protein content of both grains in raw form is around 13g.

Fats

They contain negligible amounts of fats.

Minerals

Teff is richer in zinc, phosphorus, iron, manganese, potassium, and calcium.

However, buckwheat has more selenium. Buckwheat also has less sodium than teff.

In the diagram below, we can visualize the mineral distributions.

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.

Buckwheat

Teff

Contains less Sodium -50%

Contains more Calcium +600%

Contains more Iron +156.3%

Contains more Phosphorus +71.4%

Contains more Potassium +21.6%

Contains more Zinc +82%

Contains more Copper +54.8%

Contains more Manganese +609.7%

Equal in Magnesium - 50

Buckwheat

Teff

Contains less Sodium -50%

Contains more Calcium +600%

Contains more Iron +156.3%

Contains more Phosphorus +71.4%

Contains more Potassium +21.6%

Contains more Zinc +82%

Contains more Copper +54.8%

Contains more Manganese +609.7%

Equal in Magnesium - 50

Vitamins

Teff is richer in vitamins B1, folate, and vitamin A. Buckwheat is richer in vitamin K.

Below we can see the distribution of their vitamin profiles.

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.

Buckwheat

Teff

Contains more Vitamin B2 +18.2%

Contains more Vitamin A +∞%

Contains more Vitamin B1 +357.5%

Contains more Vitamin B6 +26%

Contains more Folate +28.6%

Equal in Vitamin B3 - 0.909

Buckwheat

Teff

Contains more Vitamin B2 +18.2%

Contains more Vitamin A +∞%

Contains more Vitamin B1 +357.5%

Contains more Vitamin B6 +26%

Contains more Folate +28.6%

Equal in Vitamin B3 - 0.909

Glycemic index

Teff has a glycemic index of 57, while buckwheat has a glycemic index of 45. In comparison, buckwheat is categorized as having a low-glycemic index food.

Health Impact

This section will focus on the different health impacts that each grain provides.

Teff is richer in iron, positively affecting the blood and circulation system. It prevents iron deficiency anemia development. This was mainly observed in pregnant women. (1)

Teff is also rich in zinc, providing several health benefits and regulation of overall homeostasis. Zinc benefits the immune system, reduces flaring of chronic diseases, and reduces diabetes development and cancer risks. (2)

Zinc has spermatogenic functions, and deficiency is a risk factor for male infertility. (3)

Vitamin B6 present in teff reduces the risks of cardiovascular diseases. (4)

Buckwheat is rich in copper, which positively affects bone health, and overall, copper has an essential function in metabolism and energy production. (5) (6)

Buckwheat has neuroprotective benefits. (7)

Gluten-Free Diet

Gluten is a group of proteins present in wheat and various grains, responsible for providing dough with its elastic properties. Individuals with celiac disease, an autoimmune condition, cannot tolerate gluten. The disease is characterized by the immune system attacking the lining of the small intestine, leading to anemia, weight loss, diarrhea, constipation, fatigue, and bloating due to nutrient absorption problems. Fortunately, gluten-free alternatives like teff and buckwheat can be used as substitutes for wheat flour in gluten-free diets (8).

References

Author name: Jack Yacoubian

Education: Haigazian Medical University

Last updated: July 25, 2023

Medically reviewed by Igor Bussel

Infographic

Infographic link

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.


Lower in Sugar
Lower in Saturated Fat
Lower in price
Rich in minerals
Lower in Sodium
Lower in Glycemic Index
Lower in Cholesterol	Equal
Rich in vitamins	Equal

All nutrients comparison - raw data values

Nutrient			Opinion
Net carbs	17.24g	17.06g
Protein	3.38g	3.87g
Fats	0.62g	0.65g
Carbs	19.94g	19.86g
Calories	92kcal	101kcal
Fructose	0.1g
Sugar	0.9g
Fiber	2.7g	2.8g
Calcium	7mg	49mg
Iron	0.8mg	2.05mg
Magnesium	51mg	50mg
Phosphorus	70mg	120mg
Potassium	88mg	107mg
Sodium	4mg	8mg
Zinc	0.61mg	1.11mg
Copper	0.146mg	0.226mg
Manganese	0.403mg	2.86mg
Selenium	2.2µg
Vitamin A	0IU	2IU
Vitamin E	0.09mg
Vitamin B1	0.04mg	0.183mg
Vitamin B2	0.039mg	0.033mg
Vitamin B3	0.94mg	0.909mg
Vitamin B5	0.359mg
Vitamin B6	0.077mg	0.097mg
Folate	14µg	18µg
Vitamin K	1.9µg
Tryptophan	0.049mg	0.041mg
Threonine	0.129mg	0.149mg
Isoleucine	0.127mg	0.146mg
Leucine	0.212mg	0.311mg
Lysine	0.172mg	0.109mg
Methionine	0.044mg	0.125mg
Phenylalanine	0.133mg	0.203mg
Valine	0.173mg	0.2mg
Histidine	0.079mg	0.088mg
Saturated Fat	0.134g
Monounsaturated Fat	0.188g
Polyunsaturated fat	0.188g

Which food is preferable for your diet?

Low Fats diet

Low Carbs diet

Low Calories diet

Low Glycemic Index diet

is better in case of low diet


Low Fats diet
Low Carbs diet
Low Calories diet
Low Glycemic Index diet

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).

Vitamins Daily Need Coverage Score

Minerals Daily Need Coverage Score

24%

67%

Comparison summary

Which food is lower in Sugar?

Teff is lower in Sugar (difference - 0.9g)

Which food is lower in Saturated Fat?

Teff is lower in Saturated Fat (difference - 0.134g)

Which food is cheaper?

Teff is cheaper (difference - $2.4)

Which food is richer in minerals?

Teff is relatively richer in minerals

Which food contains less Sodium?

Buckwheat contains less Sodium (difference - 4mg)

Which food is lower in glycemic index?

Buckwheat is lower in glycemic index (difference - 6)

Which food contains less Cholesterol?

The foods are relatively equal in Cholesterol (0 mg)

Which food is richer in vitamins?

It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.