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Rye vs Teff - In-Depth Nutrition Comparison

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The main differences between Rye and Teff

  • Rye has more Fiber, Selenium, and Vitamin B5, however Teff has more Manganese, Iron, Copper, Magnesium, Calcium, Vitamin B6, and Phosphorus.
  • Daily need coverage for Manganese from Teff is 290% higher.
  • Teff has 3 times less Selenium than Rye. Rye has 13.9µg of Selenium, while Teff has 4.4µg.

Food types used in this article are Rye grain and Teff, uncooked.

Infographic

Rye vs Teff infographic
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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
Rye
2
:
6
Teff
Contains more Potassium +19.4%
Contains less Sodium -83.3%
Contains more Iron +190.1%
Contains more Calcium +650%
Contains more Magnesium +67.3%
Contains more Copper +120.7%
Contains more Zinc +37%
Contains more Phosphorus +29.2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 99% 8% 45% 79% 123% 73% 143% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 287% 54% 38% 132% 270% 99% 184% 2%
Contains more Potassium +19.4%
Contains less Sodium -83.3%
Contains more Iron +190.1%
Contains more Calcium +650%
Contains more Magnesium +67.3%
Contains more Copper +120.7%
Contains more Zinc +37%
Contains more Phosphorus +29.2%

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
Rye
9
:
3
Teff
Contains more Vitamin A +22.2%
Contains more Vitamin E +962.5%
Contains more Vitamin B3 +27%
Contains more Vitamin B5 +54.6%
Contains more Vitamin K +210.5%
Contains more Vitamin B1 +23.4%
Contains more Vitamin B6 +63.9%
Equal in Vitamin B2 - 0.27
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 17% 0% 79% 58% 81% 88% 68% 0% 15% 29%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 2% 0% 98% 63% 64% 57% 112% 0% 5% 0%
Contains more Vitamin A +22.2%
Contains more Vitamin E +962.5%
Contains more Vitamin B3 +27%
Contains more Vitamin B5 +54.6%
Contains more Vitamin K +210.5%
Contains more Vitamin B1 +23.4%
Contains more Vitamin B6 +63.9%
Equal in Vitamin B2 - 0.27

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
36
Rye
33
Teff
Mineral Summary Score
71
Rye
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
62%
Rye
80%
Teff
Carbohydrates
76%
Rye
73%
Teff
Fats
8%
Rye
11%
Teff

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

Which food is preferable for your diet?

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

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Comparison summary

Which food is lower in Cholesterol?
Teff
Teff is lower in Cholesterol (difference - 0mg)
Which food is cheaper?
Teff
Teff is cheaper (difference - $0.4)
Which food is richer in minerals?
Teff
Teff is relatively richer in minerals
Which food is lower in Sugar?
Rye
Rye is lower in Sugar (difference - 0.86g)
Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Rye
Rye is lower in Saturated Fat (difference - 0.252g)
Which food is lower in glycemic index?
Rye
Rye is lower in glycemic index (difference - 23)
Which food is richer in vitamins?
Rye
Rye is relatively richer in vitamins

All nutrients comparison - raw data values

Nutrient Rye Teff Opinion
Calories 338 367 Teff
Protein 10.34 13.3 Teff
Fats 1.63 2.38 Teff
Vitamin C 0 Rye
Carbs 75.86 73.13 Rye
Cholesterol 0 Teff
Vitamin D 0 Rye
Iron 2.63 7.63 Teff
Calcium 24 180 Teff
Potassium 510 427 Rye
Magnesium 110 184 Teff
Sugar 0.98 1.84 Rye
Fiber 15.1 8 Rye
Copper 0.367 0.81 Teff
Zinc 2.65 3.63 Teff
Starch 36.56 Teff
Phosphorus 332 429 Teff
Sodium 2 12 Rye
Vitamin A 11 9 Rye
Vitamin E 0.85 0.08 Rye
Vitamin D 0 Rye
Vitamin B1 0.316 0.39 Teff
Vitamin B2 0.251 0.27 Teff
Vitamin B3 4.27 3.363 Rye
Vitamin B5 1.456 0.942 Rye
Vitamin B6 0.294 0.482 Teff
Vitamin B12 0 Rye
Vitamin K 5.9 1.9 Rye
Folate 38 Rye
Trans Fat 0 Teff
Saturated Fat 0.197 0.449 Rye
Monounsaturated Fat 0.208 0.589 Teff
Polyunsaturated fat 0.767 1.071 Teff
Tryptophan 0.108 0.139 Teff
Threonine 0.289 0.51 Teff
Isoleucine 0.208 0.501 Teff
Leucine 0.563 1.068 Teff
Lysine 0.286 0.376 Teff
Methionine 0.153 0.428 Teff
Phenylalanine 0.435 0.698 Teff
Valine 0.317 0.686 Teff
Histidine 0.189 0.301 Teff
Fructose 0.11 0.47 Teff

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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.