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Buckwheat vs Teff - Health impact and Nutrition Comparison

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Article author photo Jack  Yacoubian by Jack Yacoubian | Last updated on April 28, 2022
Education: Haigazian Medical University
Buckwheat
vs
Teff

Summary

Teff has a higher glycemic index, but it provides more health benefits mainly due to its mineral and vitamin profile. Teff is richer in zinc, phosphorus, iron, calcium, vitamins B1 and B6. Buckwheat is richer in fiber, copper, magnesium, and potassium vitamins B2, B3, and B5.

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.

Nutritional content comparison

In this section, we will be comparing 100g of each in uncooked form.

Calories

Teff is slightly higher in calories compared to buckwheat.

Glycemic index

Teff is categorized as medium glycemic index food. It has a higher glycemic index of 57 compared to buckwheat, with a glycemic index of 54. In comparison, buckwheat is categorized as having a low glycemic index.

Carbs

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

Fiber

Buckwheat is richer in fibers compared to teff.

Proteins

They have similar amounts of proteins; 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, and calcium. In comparison, buckwheat is richer in copper, magnesium, and potassium.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
4
Teff
Contains more Magnesium +25.5%
Contains less Sodium -91.7%
Contains more Copper +35.8%
Contains more Calcium +900%
Contains more Iron +246.8%
Contains more Phosphorus +23.6%
Contains more Zinc +51.3%
Equal in Potassium - 427
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 83% 166% 149% 41% 1% 66% 367%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 54% 287% 132% 184% 38% 2% 99% 270%
Contains more Magnesium +25.5%
Contains less Sodium -91.7%
Contains more Copper +35.8%
Contains more Calcium +900%
Contains more Iron +246.8%
Contains more Phosphorus +23.6%
Contains more Zinc +51.3%
Equal in Potassium - 427

Vitamins

Teff and buckwheat mainly contain B complex vitamins.

Teff is richer in vitamins B1 and B6. Buckwheat is richer in vitamins B2, B3, and B5.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
5
Teff
Contains more Vitamin B2 +57.4%
Contains more Vitamin B3 +108.7%
Contains more Vitamin B5 +30.9%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +286.1%
Contains more Vitamin B6 +129.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 26% 99% 132% 74% 49% 23% 0% 0%
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 B2 +57.4%
Contains more Vitamin B3 +108.7%
Contains more Vitamin B5 +30.9%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +286.1%
Contains more Vitamin B6 +129.5%

Health impacts

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

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

Teff is also rich in zinc, and zinc provides several health benefits and regulation of overall homeostasis. Zinc has beneficial effects on 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)

Generalities

It is essential to understand that the above information relates to uncooked teff and buckwheat forms. However, when we cook buckwheat and teff, it absorbs water, and the 100g of uncooked teff and buckwheat becomes nearly 300-350g. Thus, the nutritional component will be distributed in the cooked weight.

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/
Article author photo Jack  Yacoubian
Education: Haigazian Medical University
Last updated: April 28, 2022

Infographic

Buckwheat vs Teff infographic
Infographic link

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Buckwheat Teff
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Buckwheat Teff Opinion
Net carbs 61.5g 65.13g Teff
Protein 13.25g 13.3g Teff
Fats 3.4g 2.38g Buckwheat
Carbs 71.5g 73.13g Teff
Calories 343kcal 367kcal Teff
Starch g 36.56g Teff
Fructose g 0.47g Teff
Sugar g 1.84g Buckwheat
Fiber 10g 8g Buckwheat
Calcium 18mg 180mg Teff
Iron 2.2mg 7.63mg Teff
Magnesium 231mg 184mg Buckwheat
Phosphorus 347mg 429mg Teff
Potassium 460mg 427mg Buckwheat
Sodium 1mg 12mg Buckwheat
Zinc 2.4mg 3.63mg Teff
Copper 1.1mg 0.81mg Buckwheat
Vitamin A 0IU 9IU Teff
Vitamin E mg 0.08mg Teff
Vitamin D 0IU IU Buckwheat
Vitamin D 0µg µg Buckwheat
Vitamin C 0mg mg Buckwheat
Vitamin B1 0.101mg 0.39mg Teff
Vitamin B2 0.425mg 0.27mg Buckwheat
Vitamin B3 7.02mg 3.363mg Buckwheat
Vitamin B5 1.233mg 0.942mg Buckwheat
Vitamin B6 0.21mg 0.482mg Teff
Folate 30µg µg Buckwheat
Vitamin B12 0µg µg Buckwheat
Vitamin K µg 1.9µg Teff
Tryptophan 0.192mg 0.139mg Buckwheat
Threonine 0.506mg 0.51mg Teff
Isoleucine 0.498mg 0.501mg Teff
Leucine 0.832mg 1.068mg Teff
Lysine 0.672mg 0.376mg Buckwheat
Methionine 0.172mg 0.428mg Teff
Phenylalanine 0.52mg 0.698mg Teff
Valine 0.678mg 0.686mg Teff
Histidine 0.309mg 0.301mg Buckwheat
Cholesterol 0mg mg Teff
Trans Fat g g
Saturated Fat 0.741g 0.449g Teff
Monounsaturated Fat 1.04g 0.589g Buckwheat
Polyunsaturated fat 1.039g 1.071g Teff

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Buckwheat Teff
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
33
Buckwheat
33
Teff
Mineral Summary Score
109
Buckwheat
133
Teff

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
80%
Buckwheat
80%
Teff
Carbohydrates
72%
Buckwheat
73%
Teff
Fats
16%
Buckwheat
11%
Teff

Comparison summary

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 - 0.292g)
Which food is cheaper?
Teff
Teff is cheaper (difference - $2.6)
Which food is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 1.84g)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 11mg)
Which food is lower in glycemic index?
Buckwheat
Buckwheat is lower in glycemic index (difference - 3)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/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.