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Spelt 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 contains less Sugars?
Teff
Teff contains less Sugars (difference - 4.98g)
Which food is lower in glycemic index?
Teff
Teff is lower in glycemic index (difference - 65)
Which food is richer in minerals?
Teff
Teff is relatively richer in minerals
Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Spelt
Spelt is lower in Saturated Fat (difference - 0.043g)
Which food is richer in vitamins?
Spelt
Spelt is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Spelt 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
24
Spelt
24
Teff
Mineral Summary Score
60
Spelt
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
Spelt
1
:
7
Teff
Contains less Sodium -33.3%
Contains more Iron +71.8%
Contains more Calcium +566.7%
Contains more Potassium +10.1%
Contains more Magnesium +35.3%
Contains more Copper +58.5%
Contains more Zinc +10.7%
Equal in Phosphorus - 429
Contains less Sodium -33.3%
Contains more Iron +71.8%
Contains more Calcium +566.7%
Contains more Potassium +10.1%
Contains more Magnesium +35.3%
Contains more Copper +58.5%
Contains more Zinc +10.7%
Equal in Phosphorus - 429

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
Spelt
8
:
3
Teff
Contains more Vitamin A +11.1%
Contains more Vitamin E +887.5%
Contains more Vitamin B3 +103.5%
Contains more Vitamin B5 +13.4%
Contains more Vitamin K +89.5%
Contains more Vitamin B2 +138.9%
Contains more Vitamin B6 +109.6%
Equal in Vitamin A - 9
Equal in Vitamin B1 - 0.39
Contains more Vitamin A +11.1%
Contains more Vitamin E +887.5%
Contains more Vitamin B3 +103.5%
Contains more Vitamin B5 +13.4%
Contains more Vitamin K +89.5%
Contains more Vitamin B2 +138.9%
Contains more Vitamin B6 +109.6%
Equal in Vitamin A - 9
Equal in Vitamin B1 - 0.39

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
87%
Spelt
80%
Teff
Carbohydrates
70%
Spelt
73%
Teff
Fats
11%
Spelt
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 Spelt Teff Opinion
Calories 338 367 Teff
Protein 14.57 13.3 Spelt
Fats 2.43 2.38 Spelt
Vitamin C 0 Spelt
Carbs 70.19 73.13 Teff
Cholesterol 0 Teff
Vitamin D
Iron 4.44 7.63 Teff
Calcium 27 180 Teff
Potassium 388 427 Teff
Magnesium 136 184 Teff
Sugars 6.82 1.84 Spelt
Fiber 10.7 8 Spelt
Copper 0.511 0.81 Teff
Zinc 3.28 3.63 Teff
Starch 53.92 36.56 Spelt
Phosphorus 401 429 Teff
Sodium 8 12 Spelt
Vitamin A 10 9 Spelt
Vitamin E 0.79 0.08 Spelt
Vitamin D
Vitamin B1 0.364 0.39 Teff
Vitamin B2 0.113 0.27 Teff
Vitamin B3 6.843 3.363 Spelt
Vitamin B5 1.068 0.942 Spelt
Vitamin B6 0.23 0.482 Teff
Vitamin B12 0 Spelt
Vitamin K 3.6 1.9 Spelt
Folic acid (B9) 0 Spelt
Trans Fat
Saturated Fat 0.406 0.449 Spelt
Monounsaturated Fat 0.445 0.589 Teff
Polyunsaturated fat 1.258 1.071 Spelt
Tryptophan 0.132 0.139 Teff
Threonine 0.443 0.51 Teff
Isoleucine 0.552 0.501 Spelt
Leucine 1.07 1.068 Spelt
Lysine 0.409 0.376 Spelt
Methionine 0.258 0.428 Teff
Phenylalanine 0.737 0.698 Spelt
Valine 0.681 0.686 Teff
Histidine 0.36 0.301 Spelt
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.