Buckwheat vs. Teff — Health Impact and Nutrition Comparison

Taste and Use

Teff possesses the mildest taste, while its darker variations exhibit a more earthy flavor. Teff grains have a resemblance to miniature flax or brown poppy seeds. 

Teff can make porridge, breakfast cereals, and side dishes.

Conversely, buckwheat has a nutty and slightly bitter flavor akin to the taste of whole-wheat flour or rye. It is commonly used to prepare noodles, crepes, and granola due to its unique taste and versatile culinary properties.

Introduction

This article will be a comparison of teff and buckwheat. The comparison will be according to their nutritional content and health impacts. In the end, we will consider some general differences between them.

Nutrition

This section will compare 100g of each in uncooked form.

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Buckwheat

2

Protein: 3.38 g

Fats: 0.62 g

Carbs: 19.94 g

Water: 75.63 g

Other: 0.43 g

Teff

3

Protein: 3.87 g

Fats: 0.65 g

Carbs: 19.86 g

Water: 74.93 g

Other: 0.69 g

Contains more ProteinProtein	+14.5%
Contains more OtherOther	+60.5%

~equal in Fats ~0.65g

~equal in Carbs ~19.86g

~equal in Water ~74.93g

Carbs

Both foods are mainly made of carbs. 73g of carbs in teff compared to 71g in buckwheat. The carb content of teff is slightly higher.

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison

Buckwheat

3

Starch: 0 g

Sucrose: 0.4 g

Glucose: 0.2 g

Fructose: 0.1 g

Lactose: 0 g

Maltose: 0 g

Galactose: 0 g

Teff

0

Contains more SucroseSucrose	+∞%
Contains more GlucoseGlucose	+∞%
Contains more FructoseFructose	+∞%

~equal in Starch ~

~equal in Lactose ~

~equal in Maltose ~

~equal in Galactose ~

Minerals

Teff is richer in zinc, phosphorus, iron, manganese, potassium, and calcium.

However, buckwheat has more selenium. Buckwheat also has less sodium than teff.

In the diagram below, we can visualize the mineral distributions.

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.

Buckwheat

2

Teff

7

Contains less SodiumSodium	-50%
Contains more SeleniumSelenium	+∞%

Contains more CalciumCalcium	+600%
Contains more PotassiumPotassium	+21.6%
Contains more IronIron	+156.3%
Contains more CopperCopper	+54.8%
Contains more ZincZinc	+82%
Contains more PhosphorusPhosphorus	+71.4%
Contains more ManganeseManganese	+609.7%

~equal in Magnesium ~50mg

Vitamins

Teff is richer in vitamins B1, folate, and vitamin A. Buckwheat is richer in vitamin K.

Below we can see the distribution of their vitamin profiles.

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.

Buckwheat

5

Teff

4

Contains more Vitamin E Vitamin E	+∞%
Contains more Vitamin B2Vitamin B2	+18.2%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin KVitamin K	+∞%
Contains more CholineCholine	+∞%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B1Vitamin B1	+357.5%
Contains more Vitamin B6Vitamin B6	+26%
Contains more FolateFolate	+28.6%

~equal in Vitamin C ~mg

~equal in Vitamin D ~µg

~equal in Vitamin B3 ~0.909mg

~equal in Vitamin B12 ~0µg

Health Impact

This section will focus on the different health impacts that each grain provides.

Teff is richer in iron, positively affecting the blood and circulation system. It prevents iron deficiency anemia development. This was mainly observed in pregnant women. (1)

Teff is also rich in zinc, providing several health benefits and regulation of overall homeostasis. Zinc benefits the immune system, reduces flaring of chronic diseases, and reduces diabetes development and cancer risks. (2)

Zinc has spermatogenic functions, and deficiency is a risk factor for male infertility. (3)

Vitamin B6 present in teff reduces the risks of cardiovascular diseases. (4)

Buckwheat is rich in copper, which positively affects bone health, and overall, copper has an essential function in metabolism and energy production. (5) (6)

Buckwheat has neuroprotective benefits. (7)

References

1. https://pubmed.ncbi.nlm.nih.gov/29936535/
2. https://pubmed.ncbi.nlm.nih.gov/22071549/
3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6010824/
4. https://pubmed.ncbi.nlm.nih.gov/22116704/
5. https://pubmed.ncbi.nlm.nih.gov/34210051/
6. https://pubmed.ncbi.nlm.nih.gov/26097228/
7. https://pubmed.ncbi.nlm.nih.gov/15107579/
8. https://pubmed.ncbi.nlm.nih.gov/34836247/