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Rye 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 glycemic index?
Teff
Teff is lower in glycemic index (difference - 45)
Which food is cheaper?
Teff
Teff is cheaper (difference - $0.4)
Which food is richer in minerals?
Teff
Teff is relatively richer in minerals
Which food contains less Sugars?
Rye
Rye contains less Sugars (difference - 0.86g)
Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Rye
Rye is lower in Saturated Fat (difference - 0.252g)
Which food is richer in vitamins?
Rye
Rye is relatively richer in vitamins

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.
Rye Teff
Lower in Cholesterol ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Rye 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
25
Rye
24
Teff
Mineral Summary Score
48
Rye
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
Rye
2
:
6
Teff
Contains more Potassium +19.4%
Contains less Sodium -83.3%
Contains more Iron +190.1%
Contains more Calcium +650%
Contains more Magnesium +67.3%
Contains more Copper +120.7%
Contains more Zinc +37%
Contains more Phosphorus +29.2%
Contains more Potassium +19.4%
Contains less Sodium -83.3%
Contains more Iron +190.1%
Contains more Calcium +650%
Contains more Magnesium +67.3%
Contains more Copper +120.7%
Contains more Zinc +37%
Contains more Phosphorus +29.2%

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
Rye
9
:
3
Teff
Contains more Vitamin A +22.2%
Contains more Vitamin E +962.5%
Contains more Vitamin B3 +27%
Contains more Vitamin B5 +54.6%
Contains more Vitamin K +210.5%
Contains more Vitamin B1 +23.4%
Contains more Vitamin B6 +63.9%
Equal in Vitamin B2 - 0.27
Contains more Vitamin A +22.2%
Contains more Vitamin E +962.5%
Contains more Vitamin B3 +27%
Contains more Vitamin B5 +54.6%
Contains more Vitamin K +210.5%
Contains more Vitamin B1 +23.4%
Contains more Vitamin B6 +63.9%
Equal in Vitamin B2 - 0.27

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
62%
Rye
80%
Teff
Carbohydrates
76%
Rye
73%
Teff
Fats
8%
Rye
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 Rye Teff Opinion
Calories 338 367 Teff
Protein 10.34 13.3 Teff
Fats 1.63 2.38 Teff
Vitamin C 0 Rye
Carbs 75.86 73.13 Rye
Cholesterol 0 Teff
Vitamin D 0 Rye
Iron 2.63 7.63 Teff
Calcium 24 180 Teff
Potassium 510 427 Rye
Magnesium 110 184 Teff
Sugars 0.98 1.84 Teff
Fiber 15.1 8 Rye
Copper 0.367 0.81 Teff
Zinc 2.65 3.63 Teff
Starch 36.56 Teff
Phosphorus 332 429 Teff
Sodium 2 12 Rye
Vitamin A 11 9 Rye
Vitamin E 0.85 0.08 Rye
Vitamin D 0 Rye
Vitamin B1 0.316 0.39 Teff
Vitamin B2 0.251 0.27 Teff
Vitamin B3 4.27 3.363 Rye
Vitamin B5 1.456 0.942 Rye
Vitamin B6 0.294 0.482 Teff
Vitamin B12 0 Rye
Vitamin K 5.9 1.9 Rye
Folic acid (B9) 0 Rye
Trans Fat 0 Teff
Saturated Fat 0.197 0.449 Rye
Monounsaturated Fat 0.208 0.589 Teff
Polyunsaturated fat 0.767 1.071 Teff
Tryptophan 0.108 0.139 Teff
Threonine 0.289 0.51 Teff
Isoleucine 0.208 0.501 Teff
Leucine 0.563 1.068 Teff
Lysine 0.286 0.376 Teff
Methionine 0.153 0.428 Teff
Phenylalanine 0.435 0.698 Teff
Valine 0.317 0.686 Teff
Histidine 0.189 0.301 Teff
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.