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  6. Wheat Bread vs. Teff

Wheat Bread vs. Teff — In-Depth Nutrition Comparison

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What are the differences between wheat Bread and teff?

  • Wheat Bread is higher in selenium and vitamin B3, yet teff is higher in manganese, copper, iron, phosphorus, magnesium, vitamin B6, and zinc.
  • Teff's daily need coverage for manganese is 342% more.
  • Wheat Bread has 50 times more sodium than teff. While wheat Bread has 601mg of sodium, teff has only 12mg.

We used Bread, wheat, toasted and Teff, uncooked types 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
Teff
Teff
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 131% 54% 38% 286% 270% 99% 184% 1.6% 1205% 24%
Contains more SeleniumSelenium +659.1%
Contains more MagnesiumMagnesium +211.9%
Contains more PotassiumPotassium +91.5%
Contains more IronIron +86.6%
Contains more CopperCopper +309.1%
Contains more ZincZinc +146.9%
Contains more PhosphorusPhosphorus +128.2%
Contains less SodiumSodium -98%
Contains more ManganeseManganese +571%
~equal in Calcium ~180mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
Teff
Teff
2
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 1.6% 0% 98% 62% 63% 57% 111% 0% 4.8% 0% 7.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +200%
Contains more Vitamin B1Vitamin B1 +12.6%
Contains more Vitamin B2Vitamin B2 +41.5%
Contains more Vitamin B3Vitamin B3 +85.8%
Contains more Vitamin KVitamin K +200%
Contains more FolateFolate +∞%
Contains more CholineCholine +68.7%
Contains more Vitamin B5Vitamin B5 +106.6%
Contains more Vitamin B6Vitamin B6 +215%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Wheat Bread Teff DV% diff.
Manganese 1.377mg 9.24mg 342%
Copper 0.198mg 0.81mg 68%
Selenium 33.4µg 4.4µg 53%
Iron 4.09mg 7.63mg 44%
Phosphorus 188mg 429mg 34%
Magnesium 59mg 184mg 30%
Sodium 601mg 12mg 26%
Vitamin B6 0.153mg 0.482mg 25%
Folate 86µg 22%
Zinc 1.47mg 3.63mg 20%
Vitamin B3 6.25mg 3.363mg 18%
Starch 36.56g 15%
Fiber 4.7g 8g 13%
Vitamin B5 0.456mg 0.942mg 10%
Vitamin B2 0.382mg 0.27mg 9%
Potassium 223mg 427mg 6%
Carbs 55.77g 73.13g 6%
Vitamin B1 0.439mg 0.39mg 4%
Polyunsaturated fat 1.72g 1.071g 4%
Vitamin K 5.7µg 1.9µg 3%
Calories 313kcal 367kcal 3%
Fats 4.27g 2.38g 3%
Choline 22.1mg 13.1mg 2%
Calcium 165mg 180mg 2%
Saturated fat 0.989g 0.449g 2%
Protein 12.96g 13.3g 1%
Fructose 0.47g 1%
Monounsaturated fat 1.019g 0.589g 1%
Vitamin E 0.24mg 0.08mg 1%
Vitamin C 0.2mg 0%
Net carbs 51.07g 65.13g N/A
Sugar 6.42g 1.84g N/A
Tryptophan 0.092mg 0.139mg 0%
Threonine 0.299mg 0.51mg 0%
Isoleucine 0.258mg 0.501mg 0%
Leucine 0.461mg 1.068mg 0%
Lysine 0.215mg 0.376mg 0%
Methionine 0.105mg 0.428mg 0%
Phenylalanine 0.315mg 0.698mg 0%
Valine 0.31mg 0.686mg 0%
Histidine 0.15mg 0.301mg 0%
Omega-3 - ALA 0.161g 0.135g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Teff
Teff
2
13% 2% 73% 9% 2%
Protein: 13.3 g
Fats: 2.38 g
Carbs: 73.13 g
Water: 8.82 g
Other: 2.37 g
Contains more FatsFats +79.4%
Contains more WaterWater +174.7%
Contains more OtherOther +16.9%
Contains more CarbsCarbs +31.1%
~equal in Protein ~13.3g

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
Teff
Teff
1
21% 28% 51%
Saturated fat: Sat. Fat 0.449 g
Monounsaturated fat: Mono. Fat 0.589 g
Polyunsaturated fat: Poly. Fat 1.071 g
Contains more Mono. FatMonounsaturated fat +73%
Contains more Poly. FatPolyunsaturated fat +60.6%
Contains less Sat. FatSaturated fat -54.6%

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/169747/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.