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Teff vs. Wheat Bread — In-Depth Nutrition Comparison

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How are Teff and Wheat Bread different?

  • Teff is richer in Manganese, while Wheat Bread is higher in Vitamin B3, Vitamin B2, Iron, Vitamin B1, Folate, Calcium, Phosphorus, and Fiber.
  • Teff covers your daily need of Manganese 64% more than Wheat Bread.
  • Teff is lower in Sodium.

Teff, cooked and Bread, wheat, toasted types were used in this article.

Infographic

Teff vs Wheat Bread infographic
Infographic link

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.
Teff
Teff
3
:
7
Wheat Bread
Wheat Bread
Contains less Sodium -98.7%
Contains more Copper +14.1%
Contains more Manganese +107.7%
Contains more Calcium +236.7%
Contains more Iron +99.5%
Contains more Magnesium +18%
Contains more Phosphorus +56.7%
Contains more Potassium +108.4%
Contains more Zinc +32.4%
Teff
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 77% 36% 52% 10% 2% 31% 76% 374% 0%
Wheat Bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 154% 43% 81% 20% 79% 41% 66% 180% 183%
Contains less Sodium -98.7%
Contains more Copper +14.1%
Contains more Manganese +107.7%
Contains more Calcium +236.7%
Contains more Iron +99.5%
Contains more Magnesium +18%
Contains more Phosphorus +56.7%
Contains more Potassium +108.4%
Contains more Zinc +32.4%

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.
Teff
Teff
1
:
10
Wheat Bread
Wheat Bread
Contains more Vitamin A +∞%
Contains more Vitamin B1 +139.9%
Contains more Vitamin B2 +1057.6%
Contains more Vitamin B3 +587.6%
Contains more Vitamin B6 +57.7%
Contains more Folate +377.8%
Teff
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 0% 46% 8% 18% 0% 23% 14% 0% 0%
Wheat Bread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 1% 110% 89% 118% 28% 36% 65% 0% 15%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +139.9%
Contains more Vitamin B2 +1057.6%
Contains more Vitamin B3 +587.6%
Contains more Vitamin B6 +57.7%
Contains more Folate +377.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Teff
Teff
1
:
4
Wheat Bread
Wheat Bread
Contains more Water +209.2%
Contains more Protein +234.9%
Contains more Fats +556.9%
Contains more Carbs +180.8%
Contains more Other +301.4%
Teff
4% 20% 75%
Protein: 3.87 g
Fats: 0.65 g
Carbs: 19.86 g
Water: 74.93 g
Other: 0.69 g
Wheat Bread
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Contains more Water +209.2%
Contains more Protein +234.9%
Contains more Fats +556.9%
Contains more Carbs +180.8%
Contains more Other +301.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Teff Wheat Bread
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Teff Wheat Bread Opinion
Net carbs 17.06g 51.07g Wheat Bread
Protein 3.87g 12.96g Wheat Bread
Fats 0.65g 4.27g Wheat Bread
Carbs 19.86g 55.77g Wheat Bread
Calories 101kcal 313kcal Wheat Bread
Sugar 6.42g Teff
Fiber 2.8g 4.7g Wheat Bread
Calcium 49mg 165mg Wheat Bread
Iron 2.05mg 4.09mg Wheat Bread
Magnesium 50mg 59mg Wheat Bread
Phosphorus 120mg 188mg Wheat Bread
Potassium 107mg 223mg Wheat Bread
Sodium 8mg 601mg Teff
Zinc 1.11mg 1.47mg Wheat Bread
Copper 0.226mg 0.198mg Teff
Manganese 2.86mg 1.377mg Teff
Selenium 33.4µg Wheat Bread
Vitamin A 2IU 0IU Teff
Vitamin E 0.24mg Wheat Bread
Vitamin C 0.2mg Wheat Bread
Vitamin B1 0.183mg 0.439mg Wheat Bread
Vitamin B2 0.033mg 0.382mg Wheat Bread
Vitamin B3 0.909mg 6.25mg Wheat Bread
Vitamin B5 0.456mg Wheat Bread
Vitamin B6 0.097mg 0.153mg Wheat Bread
Folate 18µg 86µg Wheat Bread
Vitamin K 5.7µg Wheat Bread
Tryptophan 0.041mg 0.092mg Wheat Bread
Threonine 0.149mg 0.299mg Wheat Bread
Isoleucine 0.146mg 0.258mg Wheat Bread
Leucine 0.311mg 0.461mg Wheat Bread
Lysine 0.109mg 0.215mg Wheat Bread
Methionine 0.125mg 0.105mg Teff
Phenylalanine 0.203mg 0.315mg Wheat Bread
Valine 0.2mg 0.31mg Wheat Bread
Histidine 0.088mg 0.15mg Wheat Bread
Saturated Fat 0.989g Teff
Monounsaturated Fat 1.019g Wheat Bread
Polyunsaturated fat 1.72g Wheat Bread
Omega-3 - ALA 0.161g Wheat Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Teff Wheat Bread
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
9%
Teff
38%
Wheat Bread
Minerals Daily Need Coverage Score
67%
Teff
89%
Wheat Bread

Comparison summary

Which food is richer in minerals?
Wheat Bread
Wheat Bread is relatively richer in minerals
Which food is richer in vitamins?
Wheat Bread
Wheat Bread is relatively richer in vitamins
Which food is lower in Sugar?
Teff
Teff is lower in Sugar (difference - 6.42g)
Which food contains less Sodium?
Teff
Teff contains less Sodium (difference - 593mg)
Which food is lower in Saturated Fat?
Teff
Teff is lower in Saturated Fat (difference - 0.989g)
Which food is lower in glycemic index?
Teff
Teff is lower in glycemic index (difference - 3)
Which food is cheaper?
Teff
Teff is cheaper (difference - $0.3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Teff - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168918/nutrients
  2. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.