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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.
Wheat Bread
Wheat Bread
1
:
9
Teff
Teff
Contains more Selenium +659.1%
Contains more Iron +86.6%
Contains more Magnesium +211.9%
Contains more Phosphorus +128.2%
Contains more Potassium +91.5%
Contains less Sodium -98%
Contains more Zinc +146.9%
Contains more Copper +309.1%
Contains more Manganese +571%
Equal in Calcium - 180
Wheat Bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 154% 43% 81% 20% 79% 41% 66% 180% 183%
Teff
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 54% 287% 132% 184% 38% 2% 99% 270% 1206% 24%
Contains more Selenium +659.1%
Contains more Iron +86.6%
Contains more Magnesium +211.9%
Contains more Phosphorus +128.2%
Contains more Potassium +91.5%
Contains less Sodium -98%
Contains more Zinc +146.9%
Contains more Copper +309.1%
Contains more Manganese +571%
Equal in Calcium - 180

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.
Wheat Bread
Wheat Bread
9
:
3
Teff
Teff
Contains more Vitamin E +200%
Contains more Vitamin B1 +12.6%
Contains more Vitamin B2 +41.5%
Contains more Vitamin B3 +85.8%
Contains more Vitamin K +200%
Contains more Vitamin A +∞%
Contains more Vitamin B5 +106.6%
Contains more Vitamin B6 +215%
Wheat Bread
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%
Teff
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 0% 98% 63% 64% 57% 112% 0% 0% 5%
Contains more Vitamin E +200%
Contains more Vitamin B1 +12.6%
Contains more Vitamin B2 +41.5%
Contains more Vitamin B3 +85.8%
Contains more Vitamin K +200%
Contains more Vitamin A +∞%
Contains more Vitamin B5 +106.6%
Contains more Vitamin B6 +215%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat Bread
Wheat Bread
3
:
2
Teff
Teff
Contains more Fats +79.4%
Contains more Water +174.7%
Contains more Other +16.9%
Contains more Carbs +31.1%
Equal in Protein - 13.3
Wheat Bread
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
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 Fats +79.4%
Contains more Water +174.7%
Contains more Other +16.9%
Contains more Carbs +31.1%
Equal in Protein - 13.3

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat Bread
Wheat Bread
2
:
1
Teff
Teff
Contains more Monounsaturated Fat +73%
Contains more Polyunsaturated fat +60.6%
Contains less Saturated Fat -54.6%
Wheat Bread
27% 27% 46%
Saturated Fat: 0.989 g
Monounsaturated Fat: 1.019 g
Polyunsaturated fat: 1.72 g
Teff
21% 28% 51%
Saturated Fat: 0.449 g
Monounsaturated Fat: 0.589 g
Polyunsaturated fat: 1.071 g
Contains more Monounsaturated Fat +73%
Contains more Polyunsaturated fat +60.6%
Contains less Saturated Fat -54.6%

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 vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok

All nutrients comparison - raw data values

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

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
33%
Teff
Minerals Daily Need Coverage Score
89%
Wheat Bread
229%
Teff

Comparison summary

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 - 4.58g)
Which food contains less Sodium?
Teff
Teff contains less Sodium (difference - 589mg)
Which food is lower in Cholesterol?
Teff
Teff is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Teff
Teff is lower in Saturated Fat (difference - 0.54g)
Which food is lower in glycemic index?
Teff
Teff is lower in glycemic index (difference - 60)
Which food is cheaper?
Teff
Teff is cheaper (difference - $0.3)
Which food is richer in minerals?
Teff
Teff is relatively richer in minerals

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.