Rye vs. Teff — In-Depth Nutrition Comparison
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A recap on the differences between rye and teff
- Rye has more fiber, phosphorus, vitamin B3, vitamin B2, copper, vitamin B6, magnesium, zinc, and potassium; however, teff is higher in manganese.
- Rye covers your daily fiber needs 49% more than teff.
- Teff contains 8 times less vitamin B2 than rye. Rye contains 0.251mg of vitamin B2, while teff contains 0.033mg.
- The glycemic index of teff is higher.
Food varieties used in this article are Rye grain and Teff, cooked.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +120% |
| Contains more PotassiumPotassium | +376.6% |
| Contains more IronIron | +28.3% |
| Contains more CopperCopper | +62.4% |
| Contains more ZincZinc | +138.7% |
| Contains more PhosphorusPhosphorus | +176.7% |
| Contains less SodiumSodium | -75% |
| Contains more SeleniumSelenium | +∞% |
| Contains more CalciumCalcium | +104.2% |
| Contains more ManganeseManganese | +11% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +72.7% |
| Contains more Vitamin B2Vitamin B2 | +660.6% |
| Contains more Vitamin B3Vitamin B3 | +369.7% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +203.1% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +111.1% |
| Contains more CholineCholine | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Fiber | 15.1g | 2.8g | 49% |
| Phosphorus | 332mg | 120mg | 30% |
| Vitamin B5 | 1.456mg | 29% | |
| Selenium | 13.9µg | 25% | |
| Vitamin B3 | 4.27mg | 0.909mg | 21% |
| Carbs | 75.86g | 19.86g | 19% |
| Vitamin B2 | 0.251mg | 0.033mg | 17% |
| Copper | 0.367mg | 0.226mg | 16% |
| Vitamin B6 | 0.294mg | 0.097mg | 15% |
| Magnesium | 110mg | 50mg | 14% |
| Zinc | 2.65mg | 1.11mg | 14% |
| Protein | 10.34g | 3.87g | 13% |
| Manganese | 2.577mg | 2.86mg | 12% |
| Calories | 338kcal | 101kcal | 12% |
| Potassium | 510mg | 107mg | 12% |
| Vitamin B1 | 0.316mg | 0.183mg | 11% |
| Iron | 2.63mg | 2.05mg | 7% |
| Vitamin E | 0.85mg | 6% | |
| Choline | 30.4mg | 6% | |
| Vitamin K | 5.9µg | 5% | |
| Folate | 38µg | 18µg | 5% |
| Polyunsaturated fat | 0.767g | 5% | |
| Calcium | 24mg | 49mg | 3% |
| Fats | 1.63g | 0.65g | 2% |
| Saturated fat | 0.197g | 1% | |
| Monounsaturated fat | 0.208g | 1% | |
| Net carbs | 60.76g | 17.06g | N/A |
| Sugar | 0.98g | N/A | |
| Sodium | 2mg | 8mg | 0% |
| Vitamin A | 1µg | 0µg | 0% |
| Tryptophan | 0.108mg | 0.041mg | 0% |
| Threonine | 0.289mg | 0.149mg | 0% |
| Isoleucine | 0.208mg | 0.146mg | 0% |
| Leucine | 0.563mg | 0.311mg | 0% |
| Lysine | 0.286mg | 0.109mg | 0% |
| Methionine | 0.153mg | 0.125mg | 0% |
| Phenylalanine | 0.435mg | 0.203mg | 0% |
| Valine | 0.317mg | 0.2mg | 0% |
| Histidine | 0.189mg | 0.088mg | 0% |
| Fructose | 0.11g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +167.2% |
| Contains more FatsFats | +150.8% |
| Contains more CarbsCarbs | +282% |
| Contains more OtherOther | +127.5% |
| Contains more WaterWater | +606.9% |
