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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
Infographic link

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

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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 17% 0% 0% 79% 58% 81% 88% 68% 29% 0% 15%
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 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

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

All nutrients comparison - raw data values

Nutrient Rye Teff Opinion
Net carbs 60.76g 65.13g Teff
Protein 10.34g 13.3g Teff
Fats 1.63g 2.38g Teff
Carbs 75.86g 73.13g Rye
Calories 338kcal 367kcal Teff
Starch g 36.56g Teff
Fructose 0.11g 0.47g Teff
Sugar 0.98g 1.84g Rye
Fiber 15.1g 8g Rye
Calcium 24mg 180mg Teff
Iron 2.63mg 7.63mg Teff
Magnesium 110mg 184mg Teff
Phosphorus 332mg 429mg Teff
Potassium 510mg 427mg Rye
Sodium 2mg 12mg Rye
Zinc 2.65mg 3.63mg Teff
Copper 0.367mg 0.81mg Teff
Vitamin A 11IU 9IU Rye
Vitamin E 0.85mg 0.08mg Rye
Vitamin D 0IU IU Rye
Vitamin D 0µg µg Rye
Vitamin C 0mg mg Rye
Vitamin B1 0.316mg 0.39mg Teff
Vitamin B2 0.251mg 0.27mg Teff
Vitamin B3 4.27mg 3.363mg Rye
Vitamin B5 1.456mg 0.942mg Rye
Vitamin B6 0.294mg 0.482mg Teff
Folate 38µg µg Rye
Vitamin B12 0µg µg Rye
Vitamin K 5.9µg 1.9µg Rye
Tryptophan 0.108mg 0.139mg Teff
Threonine 0.289mg 0.51mg Teff
Isoleucine 0.208mg 0.501mg Teff
Leucine 0.563mg 1.068mg Teff
Lysine 0.286mg 0.376mg Teff
Methionine 0.153mg 0.428mg Teff
Phenylalanine 0.435mg 0.698mg Teff
Valine 0.317mg 0.686mg Teff
Histidine 0.189mg 0.301mg Teff
Cholesterol 0mg mg Teff
Trans Fat 0g g Teff
Saturated Fat 0.197g 0.449g Rye
Monounsaturated Fat 0.208g 0.589g Teff
Polyunsaturated fat 0.767g 1.071g Teff

Which food is preferable for your diet?

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

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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

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

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.