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Wild rice vs Teff - 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.
Wild rice Teff
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
Wild rice 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
23
Wild rice
24
Teff
Mineral Summary Score
67
Wild rice
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
:
4
Teff
Contains more Zinc +64.2%
Contains less Sodium -41.7%
Contains more Iron +289.3%
Contains more Calcium +757.1%
Contains more Copper +54.6%
Equal in Potassium - 427
Equal in Magnesium - 184
Equal in Phosphorus - 429
Contains more Zinc +64.2%
Contains less Sodium -41.7%
Contains more Iron +289.3%
Contains more Calcium +757.1%
Contains more Copper +54.6%
Equal in Potassium - 427
Equal in Magnesium - 184
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
:
3
Teff
Contains more Vitamin A +111.1%
Contains more Vitamin E +925%
Contains more Vitamin B3 +100.2%
Contains more Vitamin B5 +14%
Contains more Vitamin B1 +239.1%
Contains more Vitamin B6 +23.3%
Equal in Vitamin B2 - 0.27
Equal in Vitamin K - 1.9
Contains more Vitamin A +111.1%
Contains more Vitamin E +925%
Contains more Vitamin B3 +100.2%
Contains more Vitamin B5 +14%
Contains more Vitamin B1 +239.1%
Contains more Vitamin B6 +23.3%
Equal in Vitamin B2 - 0.27
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
88%
Wild rice
80%
Teff
Carbohydrates
75%
Wild rice
73%
Teff
Fats
5%
Wild rice
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 Wild rice Teff Opinion
Calories 357 367 Teff
Protein 14.73 13.3 Wild rice
Fats 1.08 2.38 Teff
Vitamin C 0 Wild rice
Carbs 74.9 73.13 Wild rice
Cholesterol 0 Teff
Vitamin D 0 Wild rice
Iron 1.96 7.63 Teff
Calcium 21 180 Teff
Potassium 427 427
Magnesium 177 184 Teff
Sugars 2.5 1.84 Wild rice
Fiber 6.2 8 Teff
Copper 0.524 0.81 Teff
Zinc 5.96 3.63 Wild rice
Starch 36.56 Teff
Phosphorus 433 429 Wild rice
Sodium 7 12 Wild rice
Vitamin A 19 9 Wild rice
Vitamin E 0.82 0.08 Wild rice
Vitamin D 0 Wild rice
Vitamin B1 0.115 0.39 Teff
Vitamin B2 0.262 0.27 Teff
Vitamin B3 6.733 3.363 Wild rice
Vitamin B5 1.074 0.942 Wild rice
Vitamin B6 0.391 0.482 Teff
Vitamin B12 0 Wild rice
Vitamin K 1.9 1.9
Folic acid (B9) 0 Wild rice
Trans Fat
Saturated Fat 0.156 0.449 Wild rice
Monounsaturated Fat 0.159 0.589 Teff
Polyunsaturated fat 0.676 1.071 Teff
Tryptophan 0.179 0.139 Wild rice
Threonine 0.469 0.51 Teff
Isoleucine 0.618 0.501 Wild rice
Leucine 1.018 1.068 Teff
Lysine 0.629 0.376 Wild rice
Methionine 0.438 0.428 Wild rice
Phenylalanine 0.721 0.698 Wild rice
Valine 0.858 0.686 Wild rice
Histidine 0.384 0.301 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.