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Buckwheat vs. Teff — Health Impact and Nutrition Comparison

Article author photo Jack  Yacoubian by Jack Yacoubian | Last updated on July 25, 2023
Medically reviewed by Igor Bussel Article author photo Igor Bussel
Buckwheat
vs
Teff

Summary

Teff is richer in zinc, phosphorus, iron, potassium, calcium, manganese, folate, and vitamin A

On the other hand, buckwheat is richer in selenium and vitamin K. Buckwheat also has less sodium than teff.

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
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
Teff
3
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 ProteinProtein +14.5%
Contains more OtherOther +60.5%
~equal in Fats ~0.65g
~equal in Carbs ~19.86g
~equal in Water ~74.93g

Calories

Teff is slightly higher in calories compared to buckwheat. Teff provides 101 calories per 100g, while buckwheat has 92 calories.

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
57% 29% 14%
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 ~

Fiber

The fiber content of these two is equal; both have 2.7g of fiber per 100g.

Protein

They have similar amounts of protein; however, the protein content of both grains in raw form is around 13g.

Fats

They contain negligible amounts of fats.

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 2.1% 7.8% 30% 49% 17% 30% 0.52% 53% 12%
Teff
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 15% 9.4% 77% 75% 30% 51% 1% 373% 0%
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.
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% 1.8% 0% 10% 9% 18% 22% 18% 0% 4.8% 11% 11%
Teff
4
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% 0.12% 0% 0% 46% 7.6% 17% 0% 22% 0% 0% 14% 0%
Contains more Vitamin EVitamin 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

Glycemic index

Teff has a glycemic index of 57, while buckwheat has a glycemic index of 45. In comparison, buckwheat is categorized as having a low-glycemic index food.

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)

Gluten-Free Diet

Gluten is a group of proteins present in wheat and various grains, responsible for providing dough with its elastic properties. Individuals with celiac disease, an autoimmune condition, cannot tolerate gluten. The disease is characterized by the immune system attacking the lining of the small intestine, leading to anemia, weight loss, diarrhea, constipation, fatigue, and bloating due to nutrient absorption problems. Fortunately, gluten-free alternatives like teff and buckwheat can be used as substitutes for wheat flour in gluten-free diets (8).

Article author photo Jack  Yacoubian
Education: Haigazian Medical University
Last updated: July 25, 2023
Medically reviewed by Igor Bussel

Infographic

Buckwheat vs Teff infographic
Infographic link

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Buckwheat Teff
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Buckwheat Teff Opinion
Calories 92kcal 101kcal Teff
Protein 3.38g 3.87g Teff
Fats 0.62g 0.65g Teff
Net carbs 17.24g 17.06g Buckwheat
Carbs 19.94g 19.86g Buckwheat
Magnesium 51mg 50mg Buckwheat
Calcium 7mg 49mg Teff
Potassium 88mg 107mg Teff
Iron 0.8mg 2.05mg Teff
Sugar 0.9g Teff
Fiber 2.7g 2.8g Teff
Copper 0.146mg 0.226mg Teff
Zinc 0.61mg 1.11mg Teff
Phosphorus 70mg 120mg Teff
Sodium 4mg 8mg Buckwheat
Vitamin A 0IU 2IU Teff
Vitamin E 0.09mg Buckwheat
Manganese 0.403mg 2.86mg Teff
Selenium 2.2µg Buckwheat
Vitamin B1 0.04mg 0.183mg Teff
Vitamin B2 0.039mg 0.033mg Buckwheat
Vitamin B3 0.94mg 0.909mg Buckwheat
Vitamin B5 0.359mg Buckwheat
Vitamin B6 0.077mg 0.097mg Teff
Vitamin K 1.9µg Buckwheat
Folate 14µg 18µg Teff
Choline 20.1mg Buckwheat
Saturated Fat 0.134g Teff
Monounsaturated Fat 0.188g Buckwheat
Polyunsaturated fat 0.188g Buckwheat
Tryptophan 0.049mg 0.041mg Buckwheat
Threonine 0.129mg 0.149mg Teff
Isoleucine 0.127mg 0.146mg Teff
Leucine 0.212mg 0.311mg Teff
Lysine 0.172mg 0.109mg Buckwheat
Methionine 0.044mg 0.125mg Teff
Phenylalanine 0.133mg 0.203mg Teff
Valine 0.173mg 0.2mg Teff
Histidine 0.079mg 0.088mg Teff
Fructose 0.1g Buckwheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Buckwheat Teff
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
8%
Buckwheat
8%
Teff
Minerals Daily Need Coverage Score
24%
Buckwheat
67%
Teff

Comparison summary

Which food is lower in Sugar?
Teff
Teff is lower in Sugar (difference - 0.9g)
Which food is lower in Saturated Fat?
Teff
Teff is lower in Saturated Fat (difference - 0.134g)
Which food is cheaper?
Teff
Teff is cheaper (difference - $2.4)
Which food is richer in minerals?
Teff
Teff is relatively richer in minerals
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Buckwheat
Buckwheat is lower in glycemic index (difference - 6)
Which food is richer in vitamins?
Buckwheat
Buckwheat is relatively richer in vitamins
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. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/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.