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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 November 29, 2022
Medically reviewed by Arpi Gasparyan Article author photo Arpi Gasparyan
Millet
vs
Teff

Summary

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.

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 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

Teff contains 101 calories per 100g, and millet contains 119 calories per 100g.

Fats

Both have tiny amounts of fats

Carbs

Teff contains 19.86g of carbs per 100g, whereas millet contains 23.67g of carbs per 100g. 

Fiber

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. 

Vitamins

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.

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.
Millet
10
:
1
Teff
Contains more Vitamin A +50%
Contains more Vitamin B2 +148.5%
Contains more Vitamin B3 +46.3%
Contains more Vitamin B6 +11.3%
Contains more Vitamin B1 +72.6%
Equal in Folate - 18
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 0% 27% 19% 25% 11% 25% 15% 0% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 0% 46% 8% 18% 0% 23% 14% 0% 0%
Contains more Vitamin A +50%
Contains more Vitamin B2 +148.5%
Contains more Vitamin B3 +46.3%
Contains more Vitamin B6 +11.3%
Contains more Vitamin B1 +72.6%
Equal in Folate - 18

Minerals

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.

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.
Millet
2
:
8
Teff
Contains less Sodium -75%
Contains more Calcium +1533.3%
Contains more Iron +225.4%
Contains more Magnesium +13.6%
Contains more Phosphorus +20%
Contains more Potassium +72.6%
Contains more Zinc +22%
Contains more Copper +40.4%
Contains more Manganese +951.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 24% 32% 43% 6% 1% 25% 54% 36% 5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 77% 36% 52% 10% 2% 31% 76% 374% 0%
Contains less Sodium -75%
Contains more Calcium +1533.3%
Contains more Iron +225.4%
Contains more Magnesium +13.6%
Contains more Phosphorus +20%
Contains more Potassium +72.6%
Contains more Zinc +22%
Contains more Copper +40.4%
Contains more Manganese +951.5%

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

Section reviewed by gastroenterologist Arpi Gasparyan Article author photo Arpi Gasparyan

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, millet 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.

Article author photo Elen Khachatrian
Education: Nutrition & Microbiology at YSU
Last updated: November 29, 2022
Medically reviewed by Arpi Gasparyan

Infographic

Millet vs Teff infographic
Infographic link

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Millet
2
:
3
Teff
Contains more Fats +53.8%
Contains more Carbs +19.2%
Contains more Protein +10.3%
Contains more Other +68.3%
Equal in Water - 74.93
4% 24% 71%
Protein: 3.51 g
Fats: 1 g
Carbs: 23.67 g
Water: 71.41 g
Other: 0.41 g
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 Fats +53.8%
Contains more Carbs +19.2%
Contains more Protein +10.3%
Contains more Other +68.3%
Equal in Water - 74.93

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Millet Teff Opinion
Net carbs 22.37g 17.06g Millet
Protein 3.51g 3.87g Teff
Fats 1g 0.65g Millet
Carbs 23.67g 19.86g Millet
Calories 119kcal 101kcal Millet
Sugar 0.13g Teff
Fiber 1.3g 2.8g Teff
Calcium 3mg 49mg Teff
Iron 0.63mg 2.05mg Teff
Magnesium 44mg 50mg Teff
Phosphorus 100mg 120mg Teff
Potassium 62mg 107mg Teff
Sodium 2mg 8mg Millet
Zinc 0.91mg 1.11mg Teff
Copper 0.161mg 0.226mg Teff
Manganese 0.272mg 2.86mg Teff
Selenium 0.9µg Millet
Vitamin A 3IU 2IU Millet
Vitamin E 0.02mg Millet
Vitamin B1 0.106mg 0.183mg Teff
Vitamin B2 0.082mg 0.033mg Millet
Vitamin B3 1.33mg 0.909mg Millet
Vitamin B5 0.171mg Millet
Vitamin B6 0.108mg 0.097mg Millet
Folate 19µg 18µg Millet
Vitamin K 0.3µg Millet
Tryptophan 0.038mg 0.041mg Teff
Threonine 0.113mg 0.149mg Teff
Isoleucine 0.148mg 0.146mg Millet
Leucine 0.446mg 0.311mg Millet
Lysine 0.067mg 0.109mg Teff
Methionine 0.07mg 0.125mg Teff
Phenylalanine 0.185mg 0.203mg Teff
Valine 0.184mg 0.2mg Teff
Histidine 0.075mg 0.088mg Teff
Saturated Fat 0.172g Teff
Monounsaturated Fat 0.184g Millet
Polyunsaturated fat 0.508g 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

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
10%
Millet
9%
Teff
Minerals Daily Need Coverage Score
22%
Millet
67%
Teff

Comparison summary

Which food is lower in Sugar?
Teff
Teff is lower in Sugar (difference - 0.13g)
Which food is lower in Saturated Fat?
Teff
Teff is lower in Saturated Fat (difference - 0.172g)
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 contains less Sodium?
Millet
Millet contains less Sodium (difference - 6mg)
Which food is richer in vitamins?
Millet
Millet 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. Millet - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168871/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.