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Wild rice vs. Teff — In-Depth Nutrition Comparison

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Important differences between Wild rice and Teff

  • Wild rice has less Manganese, Iron, Copper, Vitamin B1, and Phosphorus.
  • Teff's daily need coverage for Manganese is 112% more.

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

Infographic

Wild rice vs Teff 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.
:
7
Teff
Contains less Sodium -62.5%
Contains more Zinc +20.7%
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%
Equal in Potassium - 107
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 23% 23% 36% 9% 1% 37% 41% 37% 5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 77% 36% 52% 10% 2% 31% 76% 374% 0%
Contains less Sodium -62.5%
Contains more Zinc +20.7%
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%
Equal in Potassium - 107

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.
:
1
Teff
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%
Contains more Vitamin B1 +251.9%
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%
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%
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%
Contains more Vitamin B1 +251.9%

Macronutrient Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wild rice Teff
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 Wild rice Teff Opinion
Net carbs 19.54g 17.06g Wild rice
Protein 3.99g 3.87g Wild rice
Fats 0.34g 0.65g Teff
Carbs 21.34g 19.86g Wild rice
Calories 101kcal 101kcal
Fructose 0.2g Wild rice
Sugar 0.73g Teff
Fiber 1.8g 2.8g Teff
Calcium 3mg 49mg Teff
Iron 0.6mg 2.05mg Teff
Magnesium 32mg 50mg Teff
Phosphorus 82mg 120mg Teff
Potassium 101mg 107mg Teff
Sodium 3mg 8mg Wild rice
Zinc 1.34mg 1.11mg Wild rice
Copper 0.121mg 0.226mg Teff
Manganese 0.282mg 2.86mg Teff
Selenium 0.8µg Wild rice
Vitamin A 3IU 2IU Wild rice
Vitamin E 0.24mg Wild rice
Vitamin B1 0.052mg 0.183mg Teff
Vitamin B2 0.087mg 0.033mg Wild rice
Vitamin B3 1.287mg 0.909mg Wild rice
Vitamin B5 0.154mg Wild rice
Vitamin B6 0.135mg 0.097mg Wild rice
Folate 26µg 18µg Wild rice
Vitamin K 0.5µg Wild rice
Tryptophan 0.049mg 0.041mg Wild rice
Threonine 0.127mg 0.149mg Teff
Isoleucine 0.167mg 0.146mg Wild rice
Leucine 0.276mg 0.311mg Teff
Lysine 0.17mg 0.109mg Wild rice
Methionine 0.119mg 0.125mg Teff
Phenylalanine 0.195mg 0.203mg Teff
Valine 0.232mg 0.2mg Wild rice
Histidine 0.104mg 0.088mg 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
Wild rice Teff
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
10%
Wild rice
9%
Teff
Minerals Daily Need Coverage Score
21%
Wild rice
67%
Teff

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. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/nutrients
  2. Teff - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168918/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.