Spelt vs. Teff — In-Depth Nutrition Comparison
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Summary of differences between spelt and teff
- The amount of phosphorus, vitamin B3, copper, fiber, iron, magnesium, zinc, vitamin B1, vitamin B6, and potassium in spelt is higher than in teff.
- Spelt covers your daily need for phosphorus, 40% more than teff.
- Spelt contains 8 times more vitamin B3 than teff. While spelt contains 6.843mg of vitamin B3, teff contains only 0.909mg.
These are the specific foods used in this comparison Spelt, uncooked and Teff, cooked.
Infographic
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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 | +172% |
| Contains more PotassiumPotassium | +262.6% |
| Contains more IronIron | +116.6% |
| Contains more CopperCopper | +126.1% |
| Contains more ZincZinc | +195.5% |
| Contains more PhosphorusPhosphorus | +234.2% |
| Contains more SeleniumSelenium | +∞% |
| Contains more CalciumCalcium | +81.5% |
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 EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +98.9% |
| Contains more Vitamin B2Vitamin B2 | +242.4% |
| Contains more Vitamin B3Vitamin B3 | +652.8% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +137.1% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +150% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +276.5% |
| Contains more FatsFats | +273.8% |
| Contains more CarbsCarbs | +253.4% |
| Contains more OtherOther | +159.4% |
| Contains more WaterWater | +579.9% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in Sodium | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Phosphorus | 401mg | 120mg | 40% |
| Vitamin B3 | 6.843mg | 0.909mg | 37% |
| Fiber | 10.7g | 2.8g | 32% |
| Copper | 0.511mg | 0.226mg | 32% |
| Iron | 4.44mg | 2.05mg | 30% |
| Starch | 53.92g | 22% | |
| Vitamin B5 | 1.068mg | 21% | |
| Protein | 14.57g | 3.87g | 21% |
| Selenium | 11.7µg | 21% | |
| Zinc | 3.28mg | 1.11mg | 20% |
| Magnesium | 136mg | 50mg | 20% |
| Carbs | 70.19g | 19.86g | 17% |
| Vitamin B1 | 0.364mg | 0.183mg | 15% |
| Calories | 338kcal | 101kcal | 12% |
| Vitamin B6 | 0.23mg | 0.097mg | 10% |
| Potassium | 388mg | 107mg | 8% |
| Polyunsaturated fat | 1.258g | 8% | |
| Folate | 45µg | 18µg | 7% |
| Vitamin B2 | 0.113mg | 0.033mg | 6% |
| Manganese | 2.983mg | 2.86mg | 5% |
| Vitamin E | 0.79mg | 5% | |
| Vitamin K | 3.6µg | 3% | |
| Fats | 2.43g | 0.65g | 3% |
| Calcium | 27mg | 49mg | 2% |
| Saturated fat | 0.406g | 2% | |
| Monounsaturated fat | 0.445g | 1% | |
| Net carbs | 59.49g | 17.06g | N/A |
| Sugar | 6.82g | N/A | |
| Sodium | 8mg | 8mg | 0% |
| Tryptophan | 0.132mg | 0.041mg | 0% |
| Threonine | 0.443mg | 0.149mg | 0% |
| Isoleucine | 0.552mg | 0.146mg | 0% |
| Leucine | 1.07mg | 0.311mg | 0% |
| Lysine | 0.409mg | 0.109mg | 0% |
| Methionine | 0.258mg | 0.125mg | 0% |
| Phenylalanine | 0.737mg | 0.203mg | 0% |
| Valine | 0.681mg | 0.2mg | 0% |
| Histidine | 0.36mg | 0.088mg | 0% |
| Fructose | 0.24g | 0% | |
| Omega-3 - ALA | 0.065g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
32%
8%
Minerals Daily Need Coverage Score
119%
67%
Comparison summary
Which food is lower in Sugar?
Teff is lower in Sugar (difference - 6.82g)
Which food is lower in Saturated fat?
Teff is lower in Saturated fat (difference - 0.406g)
Which food is lower in glycemic index?
Teff is lower in glycemic index (difference - 6)
Which food is richer in minerals?
Spelt is relatively richer in minerals
Which food is richer in vitamins?
Spelt is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
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The foods are relatively equal in Sodium (8 mg)
Which food is cheaper?
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The foods are relatively equal in price ($)