Millet vs. Teff — Health Impact and Nutrition Comparison
Teff contains more manganese, iron, copper, phosphorus, zinc, calcium, magnesium, and Vitamin B1 than millet. It is also lower in saturated fat, sugar, and glycemic index.
Millet is richer in Vitamin B2, B3, B6, and A and has less sodium than teff.
Table of contents
In this article, you can find a detailed description of the differences between millet and teff.
What's The Actual Difference?
Teff is just one of the wide millet varieties classified as small millet. However, scientifically, it only belongs to the same subfamily and tribe. Millet has a mild corn-like flavor that is slightly sweeter than other grains, while teff has the mildest flavor and darker varieties have an earthier taste. Teff resembles tiny flax or brown poppy seeds, while millet resembles tiny corn kernels or seeds.
In this section, we will look into the differences between the nutrients of millet and teff. Below you can find the nutrition infographics that visually show the differences between them․
Teff contains 101 calories per 100g, and millet contains 119 calories per 100g.
Both have tiny amounts of fats.
Teff contains 19.86g of carbs per 100g, whereas millet contains 23.67g of carbs per 100g.
The amount of fiber in teff is higher than that of millet. Teff has 2.8g per 100g, while millet contains only 1.3g fiber.
The vitamin content of millet is richer than that of teff.
Millet contains more Vitamin A, Vitamin B2, Vitamin B3, and Vitamin B6.
On the other hand, teff contains more Vitamin B1.
Both have equal amounts of folate.
Teff contains more calcium, iron, copper, magnesium, phosphorus, potassium, and zinc than millet.
In addition, teff falls in the range of the top 8% of foods as a source of iron.
Millet has less sodium.
Teff contains more iron than millet, which benefits the overall blood and circulation system. It prevents the development of iron deficiency anemia. This was most noticeable in pregnant women .
Teff is also higher in zinc, which has several health benefits and regulates overall homeostasis. Zinc boosts the immune system, reduces the onset of chronic diseases, and lowers the risk of diabetes and cancer .
Gluten is a protein group found in wheat and other grains that gives dough its elasticity. Some people cannot consume gluten due to celiac disease, an autoimmune condition. Celiac disease is characterized by your immune system attacking the lining of your small intestine. This can cause anemia, weight loss, diarrhea, constipation, fatigue, and bloating by impairing nutrient absorption. Teff and millet are gluten-free alternatives to wheat flour .
Both millet and teff are high in fiber and non-starchy polysaccharides, two types of indigestible carbohydrates that aid in blood sugar control . As a result, millet and teff are regarded as the ideal grain for people with diabetes. For example, a study  of 105 people with type 2 diabetes discovered that switching from a rice-based breakfast to a millet-based breakfast reduced blood sugar levels after the meal.
Comparison summary table
|Lower in Sugar|
|Lower in Saturated Fat|
|Lower in Glycemic Index|
|Lower in price|
|Rich in minerals|
|Lower in Sodium|
|Rich in vitamins|
|Lower in Cholesterol||Equal|
All nutrients comparison - raw data values
Which food is preferable for your diet?
|Low Fats diet|
|Low Carbs diet|
|Low Calories diet|
|Low Glycemic Index diet|
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Vitamins & Minerals Daily Need Coverage Score
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.
- Millet - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168871/nutrients
- 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.