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Millet vs Teff - Health impact and Nutrition Comparison

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Article author photo Elen Khachatrian by Elen Khachatrian | Last updated on July 13, 2022
Education: Nutrition & Microbiology at YSU
Millet
vs
Teff

Summary

Teff contains more manganese, iron, phosphorus, zinc, calcium, magnesium, Vitamin B6, Vitamin B5, and Vitamin A than millet. It is also lower in cholesterol, saturated fat, and glycemic index.

Millet is richer in Vitamin B3 and has less sodium than teff.

Introduction

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 seeds or brown poppy seeds, while millet resembles tiny corn kernels or seeds.

Nutrition

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․

Calories

Both millet and teff are high in calories. Teff contains 367 calories per 100g, whereas millet contains 378 per 100g.

Fats

Both have tiny amounts of fats. Teff contains 2.38g of fat, and millet has 4.22g of fat.

Carbs

Teff contains 73.13g of carbs per 100g, whereas millet contains 72.85g of carbs per 100g. Both are considered high-carb foods.

Fiber

The amount of fiber in millet and teff equals 8g per 100g. Both fall in the range of the top 13% of foods as fiber sources.

Vitamins

The vitamin content of teff is richer than that of millet.

Teff contains more Vitamin A, Vitamin K, Vitamin B5, Vitamin B6, and Vitamin E.

On the other hand, millet contains more Vitamin B3.

Both have equal amounts of Vitamin B1 and Vitamin B2.

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
Millet
7
:
5
Teff
Contains more Vitamin B3 +40.4%
Contains more Vitamin A +∞%
Contains more Vitamin E +60%
Contains more Vitamin B5 +11.1%
Contains more Vitamin B6 +25.5%
Contains more Vitamin K +111.1%
Equal in Vitamin B1 - 0.39
Equal in Vitamin B2 - 0.27
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 106% 67% 89% 51% 89% 64% 0% 3%
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 B3 +40.4%
Contains more Vitamin A +∞%
Contains more Vitamin E +60%
Contains more Vitamin B5 +11.1%
Contains more Vitamin B6 +25.5%
Contains more Vitamin K +111.1%
Equal in Vitamin B1 - 0.39
Equal in Vitamin B2 - 0.27

Minerals

Teff contains more calcium, iron, 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.

Both provide an equal amount of copper.

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
Millet
1
:
7
Teff
Contains less Sodium -58.3%
Contains more Calcium +2150%
Contains more Iron +153.5%
Contains more Magnesium +61.4%
Contains more Phosphorus +50.5%
Contains more Potassium +119%
Contains more Zinc +116.1%
Equal in Copper - 0.81
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 113% 82% 123% 18% 1% 46% 250%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 54% 287% 132% 184% 38% 2% 99% 270%
Contains less Sodium -58.3%
Contains more Calcium +2150%
Contains more Iron +153.5%
Contains more Magnesium +61.4%
Contains more Phosphorus +50.5%
Contains more Potassium +119%
Contains more Zinc +116.1%
Equal in Copper - 0.81

Glycemic Index

Teff is considered moderate glycemic index food, and millet is considered high glycemic index food. The GI of teff is 57, whereas the GI of millet equals 71.

Health Impact

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 [1].

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 [2].

Gluten-Free

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 [3].

Diabetes

Both millet and teff are high in fiber and non-starchy polysaccharides, two types of indigestible carbohydrates that aid in blood sugar control [4]. As a result, millets and teff are regarded as the ideal grain for people with diabetes. For example, a study [5] 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.

References

  1. https://pubmed.ncbi.nlm.nih.gov/29936535/
  2. https://pubmed.ncbi.nlm.nih.gov/22071549
  3. https://pubmed.ncbi.nlm.nih.gov/26396284/
  4. https://pubmed.ncbi.nlm.nih.gov/29803440/
  5. https://pubmed.ncbi.nlm.nih.gov/28361824/
Article author photo Elen Khachatrian
Education: Nutrition & Microbiology at YSU
Last updated: July 13, 2022

Infographic

Millet 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.
Millet Teff
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Millet Teff Opinion
Net carbs 64.35g 65.13g Teff
Protein 11.02g 13.3g Teff
Fats 4.22g 2.38g Millet
Carbs 72.85g 73.13g Teff
Calories 378kcal 367kcal Millet
Starch g 36.56g Teff
Fructose g 0.47g Teff
Sugar g 1.84g Millet
Fiber 8.5g 8g Millet
Calcium 8mg 180mg Teff
Iron 3.01mg 7.63mg Teff
Magnesium 114mg 184mg Teff
Phosphorus 285mg 429mg Teff
Potassium 195mg 427mg Teff
Sodium 5mg 12mg Millet
Zinc 1.68mg 3.63mg Teff
Copper 0.75mg 0.81mg Teff
Vitamin A 0IU 9IU Teff
Vitamin E 0.05mg 0.08mg Teff
Vitamin D 0IU IU Millet
Vitamin D 0µg µg Millet
Vitamin C 0mg mg Millet
Vitamin B1 0.421mg 0.39mg Millet
Vitamin B2 0.29mg 0.27mg Millet
Vitamin B3 4.72mg 3.363mg Millet
Vitamin B5 0.848mg 0.942mg Teff
Vitamin B6 0.384mg 0.482mg Teff
Folate 85µg µg Millet
Vitamin B12 0µg µg Millet
Vitamin K 0.9µg 1.9µg Teff
Tryptophan 0.119mg 0.139mg Teff
Threonine 0.353mg 0.51mg Teff
Isoleucine 0.465mg 0.501mg Teff
Leucine 1.4mg 1.068mg Millet
Lysine 0.212mg 0.376mg Teff
Methionine 0.221mg 0.428mg Teff
Phenylalanine 0.58mg 0.698mg Teff
Valine 0.578mg 0.686mg Teff
Histidine 0.236mg 0.301mg Teff
Cholesterol 0mg mg Teff
Trans Fat g g
Saturated Fat 0.723g 0.449g Teff
Monounsaturated Fat 0.773g 0.589g Millet
Polyunsaturated fat 2.134g 1.071g Millet

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Millet 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
39
Millet
33
Teff
Mineral Summary Score
79
Millet
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
66%
Millet
80%
Teff
Carbohydrates
73%
Millet
73%
Teff
Fats
19%
Millet
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 - 0.274g)
Which food is lower in glycemic index?
Teff
Teff is lower in glycemic index (difference - 14)
Which food is cheaper?
Teff
Teff is cheaper (difference - $0.6)
Which food is richer in minerals?
Teff
Teff is relatively richer in minerals
Which food is lower in Sugar?
Millet
Millet is lower in Sugar (difference - 1.84g)
Which food contains less Sodium?
Millet
Millet contains less Sodium (difference - 7mg)
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. Millet - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169702/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.