Rye vs. Teff — In-Depth Nutrition Comparison
Compare
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 for 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
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.
| Contains more PotassiumPotassium | +19.4% |
| Contains less SodiumSodium | -83.3% |
| Contains more SeleniumSelenium | +215.9% |
| Contains more MagnesiumMagnesium | +67.3% |
| Contains more CalciumCalcium | +650% |
| Contains more IronIron | +190.1% |
| Contains more CopperCopper | +120.7% |
| Contains more ZincZinc | +37% |
| Contains more PhosphorusPhosphorus | +29.2% |
| Contains more ManganeseManganese | +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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +962.5% |
| Contains more Vitamin B3Vitamin B3 | +27% |
| Contains more Vitamin B5Vitamin B5 | +54.6% |
| Contains more Vitamin KVitamin K | +210.5% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +132.1% |
| Contains more Vitamin B1Vitamin B1 | +23.4% |
| Contains more Vitamin B6Vitamin B6 | +63.9% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +20.2% |
| Contains more ProteinProtein | +28.6% |
| Contains more FatsFats | +46% |
| Contains more OtherOther | +51% |
~equal in
Carbs
~73.13g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -56.1% |
| Contains more Mono. FatMonounsaturated fat | +183.2% |
| Contains more Poly. FatPolyunsaturated fat | +39.6% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +14.5% |
| Contains more StarchStarch | +∞% |
| Contains more GlucoseGlucose | +356.3% |
| Contains more FructoseFructose | +327.3% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Cholesterol |
|
||
| Lower in Glycemic Index |
|
||
| Lower in price |
|
||
| Rich in minerals |
|
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated fat |
|
||
| Rich in vitamins |
|
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 2.577mg | 9.24mg | 290% |
| Iron | 2.63mg | 7.63mg | 63% |
| Copper | 0.367mg | 0.81mg | 49% |
| Fiber | 15.1g | 8g | 28% |
| Magnesium | 110mg | 184mg | 18% |
| Selenium | 13.9µg | 4.4µg | 17% |
| Calcium | 24mg | 180mg | 16% |
| Starch | 36.56g | 15% | |
| Vitamin B6 | 0.294mg | 0.482mg | 14% |
| Phosphorus | 332mg | 429mg | 14% |
| Vitamin B5 | 1.456mg | 0.942mg | 10% |
| Folate | 38µg | 10% | |
| Zinc | 2.65mg | 3.63mg | 9% |
| Protein | 10.34g | 13.3g | 6% |
| Vitamin B1 | 0.316mg | 0.39mg | 6% |
| Vitamin B3 | 4.27mg | 3.363mg | 6% |
| Vitamin E | 0.85mg | 0.08mg | 5% |
| Choline | 30.4mg | 13.1mg | 3% |
| Vitamin K | 5.9µg | 1.9µg | 3% |
| Potassium | 510mg | 427mg | 2% |
| Polyunsaturated fat | 0.767g | 1.071g | 2% |
| Saturated fat | 0.197g | 0.449g | 1% |
| Monounsaturated fat | 0.208g | 0.589g | 1% |
| Calories | 338kcal | 367kcal | 1% |
| Vitamin B2 | 0.251mg | 0.27mg | 1% |
| Carbs | 75.86g | 73.13g | 1% |
| Fats | 1.63g | 2.38g | 1% |
| Net carbs | 60.76g | 65.13g | N/A |
| Sugar | 0.98g | 1.84g | N/A |
| Sodium | 2mg | 12mg | 0% |
| Vitamin A | 1µg | 0µg | 0% |
| Tryptophan | 0.108mg | 0.139mg | 0% |
| Threonine | 0.289mg | 0.51mg | 0% |
| Isoleucine | 0.208mg | 0.501mg | 0% |
| Leucine | 0.563mg | 1.068mg | 0% |
| Lysine | 0.286mg | 0.376mg | 0% |
| Methionine | 0.153mg | 0.428mg | 0% |
| Phenylalanine | 0.435mg | 0.698mg | 0% |
| Valine | 0.317mg | 0.686mg | 0% |
| Histidine | 0.189mg | 0.301mg | 0% |
| Fructose | 0.11g | 0.47g | 0% |
| Omega-3 - ALA | 0.135g | N/A |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
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
35%
31%
Minerals Daily Need Coverage Score
98%
229%
Comparison summary
Which food is lower in Cholesterol?
Teff is lower in Cholesterol (difference - 0mg)
Which food is lower in glycemic index?
Teff is lower in glycemic index (difference - 34)
Which food is cheaper?
Teff is cheaper (difference - $0.4)
Which food is richer in minerals?
Teff is relatively richer in minerals
Which food is lower in Sugar?
Rye is lower in Sugar (difference - 0.86g)
Which food contains less Sodium?
Rye contains less Sodium (difference - 10mg)
Which food is lower in Saturated fat?
Rye is lower in Saturated fat (difference - 0.252g)
Which food is richer in vitamins?
Rye is relatively richer in vitamins