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  6. Teff vs. Wild rice

Teff vs. Wild rice — In-Depth Nutrition Comparison

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Important differences between Teff and Wild rice

  • Wild rice has less Manganese, Iron, Copper, Vitamin B1, and Phosphorus.
  • Teff's daily need coverage for Manganese is 112% more.
  • Teff has 16 times more Calcium than Wild rice. Teff has 49mg of Calcium, while Wild rice has 3mg.

The food varieties used in the comparison are Teff, cooked and Wild rice, cooked.

Infographic

Teff vs Wild rice 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
7
:
3
Wild rice
Wild rice
Contains more Calcium +1533.3%
Contains more Iron +241.7%
Contains more Magnesium +56.3%
Contains more Phosphorus +46.3%
Contains more Copper +86.8%
Contains more Manganese +914.2%
Contains less Sodium -62.5%
Contains more Zinc +20.7%
Equal in Potassium - 101
Teff
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 77% 36% 52% 10% 2% 31% 76% 374% 0%
Wild rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 23% 23% 36% 9% 1% 37% 41% 37% 5%
Contains more Calcium +1533.3%
Contains more Iron +241.7%
Contains more Magnesium +56.3%
Contains more Phosphorus +46.3%
Contains more Copper +86.8%
Contains more Manganese +914.2%
Contains less Sodium -62.5%
Contains more Zinc +20.7%
Equal in Potassium - 101

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
Wild rice
Wild rice
Contains more Vitamin B1 +251.9%
Contains more Vitamin A +50%
Contains more Vitamin B2 +163.6%
Contains more Vitamin B3 +41.6%
Contains more Vitamin B6 +39.2%
Contains more Folate +44.4%
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%
Wild rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 14% 21% 25% 10% 32% 20% 0% 2%
Contains more Vitamin B1 +251.9%
Contains more Vitamin A +50%
Contains more Vitamin B2 +163.6%
Contains more Vitamin B3 +41.6%
Contains more Vitamin B6 +39.2%
Contains more Folate +44.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Teff
Teff
3
:
2
Wild rice
Wild rice
Contains more Fats +91.2%
Contains more Other +72.5%
Equal in Protein - 3.99
Equal in Carbs - 21.34
Equal in Water - 73.93
Teff
4% 20% 75%
Protein: 3.87 g
Fats: 0.65 g
Carbs: 19.86 g
Water: 74.93 g
Other: 0.69 g
Wild rice
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 g
Contains more Fats +91.2%
Contains more Other +72.5%
Equal in Protein - 3.99
Equal in Carbs - 21.34
Equal in Water - 73.93

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Teff Wild rice Opinion
Net carbs 17.06g 19.54g Wild rice
Protein 3.87g 3.99g Wild rice
Fats 0.65g 0.34g Teff
Carbs 19.86g 21.34g Wild rice
Calories 101kcal 101kcal
Fructose 0.2g Wild rice
Sugar 0.73g Teff
Fiber 2.8g 1.8g Teff
Calcium 49mg 3mg Teff
Iron 2.05mg 0.6mg Teff
Magnesium 50mg 32mg Teff
Phosphorus 120mg 82mg Teff
Potassium 107mg 101mg Teff
Sodium 8mg 3mg Wild rice
Zinc 1.11mg 1.34mg Wild rice
Copper 0.226mg 0.121mg Teff
Manganese 2.86mg 0.282mg Teff
Selenium 0.8µg Wild rice
Vitamin A 2IU 3IU Wild rice
Vitamin E 0.24mg Wild rice
Vitamin B1 0.183mg 0.052mg Teff
Vitamin B2 0.033mg 0.087mg Wild rice
Vitamin B3 0.909mg 1.287mg Wild rice
Vitamin B5 0.154mg Wild rice
Vitamin B6 0.097mg 0.135mg Wild rice
Folate 18µg 26µg Wild rice
Vitamin K 0.5µg Wild rice
Tryptophan 0.041mg 0.049mg Wild rice
Threonine 0.149mg 0.127mg Teff
Isoleucine 0.146mg 0.167mg Wild rice
Leucine 0.311mg 0.276mg Teff
Lysine 0.109mg 0.17mg Wild rice
Methionine 0.125mg 0.119mg Teff
Phenylalanine 0.203mg 0.195mg Teff
Valine 0.2mg 0.232mg Wild rice
Histidine 0.088mg 0.104mg Wild rice
Saturated Fat 0.049g Teff
Monounsaturated Fat 0.05g Wild rice
Polyunsaturated fat 0.213g Wild rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Teff Wild rice
Low Fats diet ok
Low Carbs diet ok
Low Calories diet Equal
Low Glycemic Index diet Equal

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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
10%
Wild rice
Minerals Daily Need Coverage Score
67%
Teff
21%
Wild rice

Comparison summary

Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 5mg)
Which food is richer in vitamins?
Wild rice
Wild rice is relatively richer in vitamins
Which food is lower in Sugar?
Teff
Teff is lower in Sugar (difference - 0.73g)
Which food is lower in Saturated Fat?
Teff
Teff is lower in Saturated Fat (difference - 0.049g)
Which food is richer in minerals?
Teff
Teff is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (57)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/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.