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  6. Rye vs. Teff

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Rye
Rye
3
:
7
Teff
Teff
Contains more Potassium +19.4%
Contains less Sodium -83.3%
Contains more Selenium +215.9%
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%
Contains more Manganese +258.6%
Rye
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 99% 79% 143% 45% 1% 73% 123% 337% 76%
Teff
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 54% 287% 132% 184% 38% 2% 99% 270% 1206% 24%
Contains more Potassium +19.4%
Contains less Sodium -83.3%
Contains more Selenium +215.9%
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%
Contains more Manganese +258.6%

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.
Rye
Rye
9
:
3
Teff
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
Rye
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%
Teff
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rye
Rye
2
:
3
Teff
Teff
Contains more Water +20.2%
Contains more Protein +28.6%
Contains more Fats +46%
Contains more Other +51%
Equal in Carbs - 73.13
Rye
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
Teff
13% 2% 73% 9% 2%
Protein: 13.3 g
Fats: 2.38 g
Carbs: 73.13 g
Water: 8.82 g
Other: 2.37 g
Contains more Water +20.2%
Contains more Protein +28.6%
Contains more Fats +46%
Contains more Other +51%
Equal in Carbs - 73.13

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rye
Rye
1
:
2
Teff
Teff
Contains less Saturated Fat -56.1%
Contains more Monounsaturated Fat +183.2%
Contains more Polyunsaturated fat +39.6%
Rye
17% 18% 65%
Saturated Fat: 0.197 g
Monounsaturated Fat: 0.208 g
Polyunsaturated fat: 0.767 g
Teff
21% 28% 51%
Saturated Fat: 0.449 g
Monounsaturated Fat: 0.589 g
Polyunsaturated fat: 1.071 g
Contains less Saturated Fat -56.1%
Contains more Monounsaturated Fat +183.2%
Contains more Polyunsaturated fat +39.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Rye
Rye
1
:
4
Teff
Teff
Contains more Sucrose +14.5%
Contains more Starch +∞%
Contains more Glucose +356.3%
Contains more Fructose +327.3%
Contains more Maltose +∞%
Rye
72% 16% 11%
Starch: 0 g
Sucrose: 0.71 g
Glucose: 0.16 g
Fructose: 0.11 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Teff
95% 2%
Starch: 36.56 g
Sucrose: 0.62 g
Glucose: 0.73 g
Fructose: 0.47 g
Lactose: 0 g
Maltose: 0.01 g
Galactose: 0 g
Contains more Sucrose +14.5%
Contains more Starch +∞%
Contains more Glucose +356.3%
Contains more Fructose +327.3%
Contains more Maltose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rye Teff
Lower in Cholesterol ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat 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 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
Manganese 2.577mg 9.24mg Teff
Selenium 13.9µg 4.4µg Rye
Vitamin A 11IU 9IU Rye
Vitamin A RAE 1µg 0µg Rye
Vitamin E 0.85mg 0.08mg 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 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
Saturated Fat 0.197g 0.449g Rye
Monounsaturated Fat 0.208g 0.589g Teff
Polyunsaturated fat 0.767g 1.071g Teff
Omega-3 - ALA 0.135g 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

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
36%
Rye
33%
Teff
Minerals Daily Need Coverage Score
98%
Rye
229%
Teff

Comparison summary

Which food is lower in Cholesterol?
Teff
Teff is lower in Cholesterol (difference - 0mg)
Which food is lower in glycemic index?
Teff
Teff is lower in glycemic index (difference - 34)
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 richer in vitamins?
Rye
Rye is relatively richer in vitamins

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. 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.