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Buckwheat vs Teff - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in Cholesterol?
Teff
Teff is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Teff
Teff is lower in Saturated Fat (difference - 0.292g)
Which food is lower in glycemic index?
Teff
Teff is lower in glycemic index (difference - 45)
Which food is cheaper?
Teff
Teff is cheaper (difference - $2.6)
Which food contains less Sugars?
Buckwheat
Buckwheat contains less Sugars (difference - 1.84g)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 11mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Buckwheat Teff
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sugars ok
Lower in Sodium ok
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Buckwheat Teff
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
22
Buckwheat
24
Teff
Mineral Summary Score
71
Buckwheat
85
Teff

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
4
Teff
Contains more Magnesium +25.5%
Contains more Copper +35.8%
Contains less Sodium -91.7%
Contains more Iron +246.8%
Contains more Calcium +900%
Contains more Zinc +51.3%
Contains more Phosphorus +23.6%
Equal in Potassium - 427
Contains more Magnesium +25.5%
Contains more Copper +35.8%
Contains less Sodium -91.7%
Contains more Iron +246.8%
Contains more Calcium +900%
Contains more Zinc +51.3%
Contains more Phosphorus +23.6%
Equal in Potassium - 427

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
5
Teff
Contains more Vitamin B2 +57.4%
Contains more Vitamin B3 +108.7%
Contains more Vitamin B5 +30.9%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +286.1%
Contains more Vitamin B6 +129.5%
Contains more Vitamin B2 +57.4%
Contains more Vitamin B3 +108.7%
Contains more Vitamin B5 +30.9%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +286.1%
Contains more Vitamin B6 +129.5%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
80%
Buckwheat
80%
Teff
Carbohydrates
72%
Buckwheat
73%
Teff
Fats
16%
Buckwheat
11%
Teff

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Buckwheat Teff Opinion
Calories 343 367 Teff
Protein 13.25 13.3 Teff
Fats 3.4 2.38 Buckwheat
Vitamin C 0 Buckwheat
Carbs 71.5 73.13 Teff
Cholesterol 0 Teff
Vitamin D 0 Buckwheat
Iron 2.2 7.63 Teff
Calcium 18 180 Teff
Potassium 460 427 Buckwheat
Magnesium 231 184 Buckwheat
Sugars 1.84 Teff
Fiber 10 8 Buckwheat
Copper 1.1 0.81 Buckwheat
Zinc 2.4 3.63 Teff
Starch 36.56 Teff
Phosphorus 347 429 Teff
Sodium 1 12 Buckwheat
Vitamin A 0 9 Teff
Vitamin E 0.08 Teff
Vitamin D 0 Buckwheat
Vitamin B1 0.101 0.39 Teff
Vitamin B2 0.425 0.27 Buckwheat
Vitamin B3 7.02 3.363 Buckwheat
Vitamin B5 1.233 0.942 Buckwheat
Vitamin B6 0.21 0.482 Teff
Vitamin B12 0 Buckwheat
Vitamin K 1.9 Teff
Folic acid (B9) 0 Buckwheat
Trans Fat
Saturated Fat 0.741 0.449 Teff
Monounsaturated Fat 1.04 0.589 Buckwheat
Polyunsaturated fat 1.039 1.071 Teff
Tryptophan 0.192 0.139 Buckwheat
Threonine 0.506 0.51 Teff
Isoleucine 0.498 0.501 Teff
Leucine 0.832 1.068 Teff
Lysine 0.672 0.376 Buckwheat
Methionine 0.172 0.428 Teff
Phenylalanine 0.52 0.698 Teff
Valine 0.678 0.686 Teff
Histidine 0.309 0.301 Buckwheat
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.