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.
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 less SodiumSodium | -33.3% |
| Contains more SeleniumSelenium | +165.9% |
| Contains more MagnesiumMagnesium | +35.3% |
| Contains more CalciumCalcium | +566.7% |
| Contains more PotassiumPotassium | +10.1% |
| Contains more IronIron | +71.8% |
| Contains more CopperCopper | +58.5% |
| Contains more ZincZinc | +10.7% |
| Contains more ManganeseManganese | +209.8% |
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 | +887.5% |
| Contains more Vitamin B3Vitamin B3 | +103.5% |
| Contains more Vitamin B5Vitamin B5 | +13.4% |
| Contains more Vitamin KVitamin K | +89.5% |
| Contains more FolateFolate | +∞% |
| Contains more Vitamin B2Vitamin B2 | +138.9% |
| Contains more Vitamin B6Vitamin B6 | +109.6% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +24.9% |
| Contains more OtherOther | +32.4% |
~equal in
Protein
~13.3g
~equal in
Fats
~2.38g
~equal in
Carbs
~73.13g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -9.6% |
| Contains more Poly. FatPolyunsaturated fat | +17.5% |
| Contains more Mono. FatMonounsaturated fat | +32.4% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +47.5% |
| Contains more GlucoseGlucose | +15.1% |
| Contains more MaltoseMaltose | +51400% |
| Contains more FructoseFructose | +95.8% |
~equal in
Sucrose
~0.62g
~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.
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| Lower in Cholesterol |
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| Lower in Sugar |
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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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| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 2.983mg | 9.24mg | 272% |
| Iron | 4.44mg | 7.63mg | 40% |
| Copper | 0.511mg | 0.81mg | 33% |
| Vitamin B3 | 6.843mg | 3.363mg | 22% |
| Vitamin B6 | 0.23mg | 0.482mg | 19% |
| Calcium | 27mg | 180mg | 15% |
| Selenium | 11.7µg | 4.4µg | 13% |
| Vitamin B2 | 0.113mg | 0.27mg | 12% |
| Fiber | 10.7g | 8g | 11% |
| Magnesium | 136mg | 184mg | 11% |
| Folate | 45µg | 11% | |
| Starch | 53.92g | 36.56g | 7% |
| Vitamin E | 0.79mg | 0.08mg | 5% |
| Phosphorus | 401mg | 429mg | 4% |
| Zinc | 3.28mg | 3.63mg | 3% |
| Vitamin B5 | 1.068mg | 0.942mg | 3% |
| Protein | 14.57g | 13.3g | 3% |
| Choline | 13.1mg | 2% | |
| Vitamin B1 | 0.364mg | 0.39mg | 2% |
| Vitamin K | 3.6µg | 1.9µg | 1% |
| Polyunsaturated fat | 1.258g | 1.071g | 1% |
| Calories | 338kcal | 367kcal | 1% |
| Potassium | 388mg | 427mg | 1% |
| Carbs | 70.19g | 73.13g | 1% |
| Fats | 2.43g | 2.38g | 0% |
| Net carbs | 59.49g | 65.13g | N/A |
| Sugar | 6.82g | 1.84g | N/A |
| Sodium | 8mg | 12mg | 0% |
| Saturated fat | 0.406g | 0.449g | 0% |
| Monounsaturated fat | 0.445g | 0.589g | 0% |
| Tryptophan | 0.132mg | 0.139mg | 0% |
| Threonine | 0.443mg | 0.51mg | 0% |
| Isoleucine | 0.552mg | 0.501mg | 0% |
| Leucine | 1.07mg | 1.068mg | 0% |
| Lysine | 0.409mg | 0.376mg | 0% |
| Methionine | 0.258mg | 0.428mg | 0% |
| Phenylalanine | 0.737mg | 0.698mg | 0% |
| Valine | 0.681mg | 0.686mg | 0% |
| Histidine | 0.36mg | 0.301mg | 0% |
| Fructose | 0.24g | 0.47g | 0% |
| Omega-3 - ALA | 0.065g | 0.135g | 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%
31%
Minerals Daily Need Coverage Score
119%
229%
Comparison summary
Which food is lower in Cholesterol?
Teff is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Teff is lower in Sugar (difference - 4.98g)
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 cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.