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Teff vs Wild rice - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 0.293g)
Which food is richer in vitamins?
Wild rice
Wild rice is relatively richer in vitamins
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 - 0.66g)
Which food is lower in glycemic index?
Teff
Teff is lower in glycemic index (difference - 56)
Which food is richer in minerals?
Teff
Teff is relatively richer in minerals
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.
Teff Wild rice
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugars ok
Lower in glycemic index ok
Rich in minerals ok
Lower in price Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Teff Wild rice
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
Teff
23
Wild rice
Mineral Summary Score
85
Teff
67
Wild rice

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
Teff
4
:
Contains more Iron +289.3%
Contains more Calcium +757.1%
Contains more Copper +54.6%
Contains more Zinc +64.2%
Contains less Sodium -41.7%
Equal in Potassium - 427
Equal in Magnesium - 177
Equal in Phosphorus - 433
Contains more Iron +289.3%
Contains more Calcium +757.1%
Contains more Copper +54.6%
Contains more Zinc +64.2%
Contains less Sodium -41.7%
Equal in Potassium - 427
Equal in Magnesium - 177
Equal in Phosphorus - 433

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
Teff
3
:
Contains more Vitamin B1 +239.1%
Contains more Vitamin B6 +23.3%
Contains more Vitamin A +111.1%
Contains more Vitamin E +925%
Contains more Vitamin B3 +100.2%
Contains more Vitamin B5 +14%
Equal in Vitamin B2 - 0.262
Equal in Vitamin K - 1.9
Contains more Vitamin B1 +239.1%
Contains more Vitamin B6 +23.3%
Contains more Vitamin A +111.1%
Contains more Vitamin E +925%
Contains more Vitamin B3 +100.2%
Contains more Vitamin B5 +14%
Equal in Vitamin B2 - 0.262
Equal in Vitamin K - 1.9

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%
Teff
88%
Wild rice
Carbohydrates
73%
Teff
75%
Wild rice
Fats
11%
Teff
5%
Wild rice

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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 Teff Wild rice Opinion
Calories 367 357 Teff
Protein 13.3 14.73 Wild rice
Fats 2.38 1.08 Teff
Vitamin C 0 Wild rice
Carbs 73.13 74.9 Wild rice
Cholesterol 0 Teff
Vitamin D 0 Wild rice
Iron 7.63 1.96 Teff
Calcium 180 21 Teff
Potassium 427 427
Magnesium 184 177 Teff
Sugars 1.84 2.5 Wild rice
Fiber 8 6.2 Teff
Copper 0.81 0.524 Teff
Zinc 3.63 5.96 Wild rice
Starch 36.56 Teff
Phosphorus 429 433 Wild rice
Sodium 12 7 Wild rice
Vitamin A 9 19 Wild rice
Vitamin E 0.08 0.82 Wild rice
Vitamin D 0 Wild rice
Vitamin B1 0.39 0.115 Teff
Vitamin B2 0.27 0.262 Teff
Vitamin B3 3.363 6.733 Wild rice
Vitamin B5 0.942 1.074 Wild rice
Vitamin B6 0.482 0.391 Teff
Vitamin B12 0 Wild rice
Vitamin K 1.9 1.9
Folic acid (B9) 0 Wild rice
Trans Fat
Saturated Fat 0.449 0.156 Wild rice
Monounsaturated Fat 0.589 0.159 Teff
Polyunsaturated fat 1.071 0.676 Teff
Tryptophan 0.139 0.179 Wild rice
Threonine 0.51 0.469 Teff
Isoleucine 0.501 0.618 Wild rice
Leucine 1.068 1.018 Teff
Lysine 0.376 0.629 Wild rice
Methionine 0.428 0.438 Wild rice
Phenylalanine 0.698 0.721 Wild rice
Valine 0.686 0.858 Wild rice
Histidine 0.301 0.384 Wild rice
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.