Spelt vs Teff - In-Depth Nutrition Comparison
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Important differences between Spelt and Teff
- Spelt has more Vitamin B3, Selenium, and Fiber, however Teff is richer in Manganese, Iron, Copper, Vitamin B6, Calcium, Vitamin B2, and Magnesium.
- Teff's daily need coverage for Manganese is 272% more.
- Spelt contains 3 times more Selenium than Teff. Spelt contains 11.7µg of Selenium, while Teff contains 4.4µg.
The food varieties used in the comparison are Spelt, uncooked and Teff, uncooked.
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains
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Sodium
-33.3%
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Calcium
+566.7%
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Iron
+71.8%
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Magnesium
+35.3%
Contains
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Potassium
+10.1%
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Zinc
+10.7%
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Copper
+58.5%
Equal in Phosphorus - 429
Contains
less
Sodium
-33.3%
Contains
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Calcium
+566.7%
Contains
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Iron
+71.8%
Contains
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Magnesium
+35.3%
Contains
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Potassium
+10.1%
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Zinc
+10.7%
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Copper
+58.5%
Equal in Phosphorus - 429
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains
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Vitamin A
+11.1%
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Vitamin E
+887.5%
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Vitamin B3
+103.5%
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Vitamin B5
+13.4%
Contains
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Vitamin K
+89.5%
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Vitamin B2
+138.9%
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Vitamin B6
+109.6%
Equal in Vitamin A - 9
Equal in Vitamin B1 - 0.39
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Vitamin A
+11.1%
Contains
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Vitamin E
+887.5%
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Vitamin B3
+103.5%
Contains
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Vitamin B5
+13.4%
Contains
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Vitamin K
+89.5%
Contains
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Vitamin B2
+138.9%
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Vitamin B6
+109.6%
Equal in Vitamin A - 9
Equal in Vitamin B1 - 0.39
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Water
+24.9%
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Other
+32.4%
Equal in Protein - 13.3
Equal in Fats - 2.38
Equal in Carbs - 73.13
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Water
+24.9%
Contains
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Other
+32.4%
Equal in Protein - 13.3
Equal in Fats - 2.38
Equal in Carbs - 73.13
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Polyunsaturated fat
+17.5%
Contains
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Monounsaturated Fat
+32.4%
Contains
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Polyunsaturated fat
+17.5%
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Monounsaturated Fat
+32.4%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Contains
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Starch
+47.5%
Contains
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Glucose
+15.1%
Contains
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Maltose
+51400%
Contains
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Fructose
+95.8%
Equal in Sucrose - 0.62
Contains
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Starch
+47.5%
Contains
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Glucose
+15.1%
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Maltose
+51400%
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Fructose
+95.8%
Equal in Sucrose - 0.62
Comparison summary table
Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
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Lower in Sugar |
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Lower in Cholesterol |
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Lower in glycemic index |
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Rich in minerals |
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Lower in Sodium |
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Lower in Saturated Fat |
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Rich in vitamins |
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Lower in price | Equal |
All nutrients comparison - raw data values
Nutrient | ![]() |
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Opinion |
Net carbs | 59.49g | 65.13g |
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Protein | 14.57g | 13.3g |
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Fats | 2.43g | 2.38g |
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Carbs | 70.19g | 73.13g |
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Calories | 338kcal | 367kcal |
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Starch | 53.92g | 36.56g |
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Fructose | 0.24g | 0.47g |
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Sugar | 6.82g | 1.84g |
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Fiber | 10.7g | 8g |
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Calcium | 27mg | 180mg |
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Iron | 4.44mg | 7.63mg |
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Magnesium | 136mg | 184mg |
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Phosphorus | 401mg | 429mg |
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Potassium | 388mg | 427mg |
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Sodium | 8mg | 12mg |
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Zinc | 3.28mg | 3.63mg |
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Copper | 0.511mg | 0.81mg |
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Vitamin A | 10IU | 9IU |
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Vitamin E | 0.79mg | 0.08mg |
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Vitamin B1 | 0.364mg | 0.39mg |
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Vitamin B2 | 0.113mg | 0.27mg |
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Vitamin B3 | 6.843mg | 3.363mg |
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Vitamin B5 | 1.068mg | 0.942mg |
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Vitamin B6 | 0.23mg | 0.482mg |
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Folate | 45µg |
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Vitamin K | 3.6µg | 1.9µg |
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Tryptophan | 0.132mg | 0.139mg |
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Threonine | 0.443mg | 0.51mg |
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Isoleucine | 0.552mg | 0.501mg |
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Leucine | 1.07mg | 1.068mg |
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Lysine | 0.409mg | 0.376mg |
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Methionine | 0.258mg | 0.428mg |
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Phenylalanine | 0.737mg | 0.698mg |
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Valine | 0.681mg | 0.686mg |
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Histidine | 0.36mg | 0.301mg |
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Saturated Fat | 0.406g | 0.449g |
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Monounsaturated Fat | 0.445g | 0.589g |
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Polyunsaturated fat | 1.258g | 1.071g |
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Omega-3 - ALA | 0.065g | 0.135g |
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Which food is preferable for your diet?


is better in case of low diet
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Low Fats diet |
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Low Carbs diet |
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Low Calories diet |
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Low glycemic index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
35%

33%

Minerals Daily Need Coverage Score
92%

133%

Comparison summary
Which food is lower in Sugar?

Teff is lower in Sugar (difference - 4.98g)
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 - 63)
Which food is richer in minerals?

Teff is relatively richer in minerals
Which food contains less Sodium?

Spelt contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?

Spelt is lower in Saturated Fat (difference - 0.043g)
Which food is richer in vitamins?

Spelt is relatively richer in vitamins
Which food is cheaper?
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The foods are relatively equal in price ($)