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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 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

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
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 79% 7.2% 45% 99% 122% 72% 142% 0.26% 336% 76%
Teff
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 131% 54% 38% 286% 270% 99% 184% 1.6% 1205% 24%
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.
Rye
Rye
7
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.33% 17% 0% 79% 58% 80% 87% 68% 0% 15% 29% 17%
Teff
2
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 1.6% 0% 98% 62% 63% 57% 111% 0% 4.8% 0% 7.1%
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%
~equal in Vitamin C ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.27mg
~equal in Vitamin B12 ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rye
Rye
2
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
Teff
3
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 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
Rye
Rye
1
17% 18% 65%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.208 g
Polyunsaturated fat: Poly. Fat 0.767 g
Teff
2
21% 28% 51%
Saturated fat: Sat. Fat 0.449 g
Monounsaturated fat: Mono. Fat 0.589 g
Polyunsaturated fat: Poly. Fat 1.071 g
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
Rye
Rye
1
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
4
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 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.
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 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?

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

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%
Rye
31%
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.