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Wheat Bread vs. Teff — In-Depth Nutrition Comparison

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How are Wheat Bread and Teff different?

  • Wheat Bread is richer in Vitamin B3, Vitamin B2, Iron, Vitamin B1, Folate, Calcium, Phosphorus, and Fiber, while Teff is higher in Manganese.
  • Teff covers your daily need of Manganese 64% more than Wheat Bread.
  • Wheat Bread contains 75 times more Sodium than Teff. Wheat Bread contains 601mg of Sodium, while Teff contains 8mg.

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

Infographic

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

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 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%
Contains more Vitamin A +∞%
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%
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 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%
Contains more Vitamin A +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +234.9%
Contains more Fats +556.9%
Contains more Carbs +180.8%
Contains more Other +301.4%
Contains more Water +209.2%
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
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 Protein +234.9%
Contains more Fats +556.9%
Contains more Carbs +180.8%
Contains more Other +301.4%
Contains more Water +209.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wheat Bread Teff
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 Wheat Bread Teff Opinion
Net carbs 51.07g 17.06g Wheat Bread
Protein 12.96g 3.87g Wheat Bread
Fats 4.27g 0.65g Wheat Bread
Carbs 55.77g 19.86g Wheat Bread
Calories 313kcal 101kcal Wheat Bread
Sugar 6.42g Teff
Fiber 4.7g 2.8g Wheat Bread
Calcium 165mg 49mg Wheat Bread
Iron 4.09mg 2.05mg Wheat Bread
Magnesium 59mg 50mg Wheat Bread
Phosphorus 188mg 120mg Wheat Bread
Potassium 223mg 107mg Wheat Bread
Sodium 601mg 8mg Teff
Zinc 1.47mg 1.11mg Wheat Bread
Copper 0.198mg 0.226mg Teff
Manganese 1.377mg 2.86mg Teff
Selenium 33.4µg Wheat Bread
Vitamin A 0IU 2IU Teff
Vitamin E 0.24mg Wheat Bread
Vitamin C 0.2mg Wheat Bread
Vitamin B1 0.439mg 0.183mg Wheat Bread
Vitamin B2 0.382mg 0.033mg Wheat Bread
Vitamin B3 6.25mg 0.909mg Wheat Bread
Vitamin B5 0.456mg Wheat Bread
Vitamin B6 0.153mg 0.097mg Wheat Bread
Folate 86µg 18µg Wheat Bread
Vitamin K 5.7µg Wheat Bread
Tryptophan 0.092mg 0.041mg Wheat Bread
Threonine 0.299mg 0.149mg Wheat Bread
Isoleucine 0.258mg 0.146mg Wheat Bread
Leucine 0.461mg 0.311mg Wheat Bread
Lysine 0.215mg 0.109mg Wheat Bread
Methionine 0.105mg 0.125mg Teff
Phenylalanine 0.315mg 0.203mg Wheat Bread
Valine 0.31mg 0.2mg Wheat Bread
Histidine 0.15mg 0.088mg 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
Wheat Bread Teff
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
38%
Wheat Bread
9%
Teff
Minerals Daily Need Coverage Score
89%
Wheat Bread
67%
Teff

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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.