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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

Spelt 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.
Spelt
2
:
8
Teff
Contains less Sodium -33.3%
Contains more Selenium +165.9%
Contains more Calcium +566.7%
Contains more Iron +71.8%
Contains more Magnesium +35.3%
Contains more Potassium +10.1%
Contains more Zinc +10.7%
Contains more Copper +58.5%
Contains more Manganese +209.8%
Equal in Phosphorus - 429
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 167% 98% 172% 35% 2% 90% 171% 390% 64%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 54% 287% 132% 184% 38% 2% 99% 270% 1206% 24%
Contains less Sodium -33.3%
Contains more Selenium +165.9%
Contains more Calcium +566.7%
Contains more Iron +71.8%
Contains more Magnesium +35.3%
Contains more Potassium +10.1%
Contains more Zinc +10.7%
Contains more Copper +58.5%
Contains more Manganese +209.8%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Spelt
8
:
4
Teff
Contains more Vitamin A +11.1%
Contains more Vitamin E +887.5%
Contains more Vitamin B3 +103.5%
Contains more Vitamin B5 +13.4%
Contains more Vitamin K +89.5%
Contains more Vitamin B2 +138.9%
Contains more Vitamin B6 +109.6%
Equal in Vitamin A - 9
Equal in Vitamin B1 - 0.39
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 16% 0% 0% 91% 27% 129% 65% 54% 34% 0% 0% 10%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 2% 0% 0% 98% 63% 64% 57% 112% 0% 0% 8% 5%
Contains more Vitamin A +11.1%
Contains more Vitamin E +887.5%
Contains more Vitamin B3 +103.5%
Contains more Vitamin B5 +13.4%
Contains more Vitamin K +89.5%
Contains more Vitamin B2 +138.9%
Contains more Vitamin B6 +109.6%
Equal in Vitamin A - 9
Equal in Vitamin B1 - 0.39

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
3
:
2
Teff
Contains more Water +24.9%
Contains more Other +32.4%
Equal in Protein - 13.3
Equal in Fats - 2.38
Equal in Carbs - 73.13
15% 2% 70% 11% 2%
Protein: 14.57 g
Fats: 2.43 g
Carbs: 70.19 g
Water: 11.02 g
Other: 1.79 g
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 Water +24.9%
Contains more 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
Spelt
2
:
1
Teff
Contains more Polyunsaturated fat +17.5%
Contains more Monounsaturated Fat +32.4%
19% 21% 60%
Saturated Fat: 0.406 g
Monounsaturated Fat: 0.445 g
Polyunsaturated fat: 1.258 g
21% 28% 51%
Saturated Fat: 0.449 g
Monounsaturated Fat: 0.589 g
Polyunsaturated fat: 1.071 g
Contains more Polyunsaturated fat +17.5%
Contains more Monounsaturated Fat +32.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Spelt
3
:
2
Teff
Contains more Starch +47.5%
Contains more Glucose +15.1%
Contains more Maltose +51400%
Contains more Fructose +95.8%
Equal in Sucrose - 0.62
89% 8%
Starch: 53.92 g
Sucrose: 0.59 g
Glucose: 0.84 g
Fructose: 0.24 g
Lactose: 0 g
Maltose: 5.15 g
Galactose: 0 g
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 Starch +47.5%
Contains more Glucose +15.1%
Contains more Maltose +51400%
Contains more Fructose +95.8%
Equal in Sucrose - 0.62

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spelt Teff
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Spelt Teff Opinion
Net carbs 59.49g 65.13g Teff
Protein 14.57g 13.3g Spelt
Fats 2.43g 2.38g Spelt
Carbs 70.19g 73.13g Teff
Calories 338kcal 367kcal Teff
Starch 53.92g 36.56g Spelt
Fructose 0.24g 0.47g Teff
Sugar 6.82g 1.84g Teff
Fiber 10.7g 8g Spelt
Calcium 27mg 180mg Teff
Iron 4.44mg 7.63mg Teff
Magnesium 136mg 184mg Teff
Phosphorus 401mg 429mg Teff
Potassium 388mg 427mg Teff
Sodium 8mg 12mg Spelt
Zinc 3.28mg 3.63mg Teff
Copper 0.511mg 0.81mg Teff
Manganese 2.983mg 9.24mg Teff
Selenium 11.7µg 4.4µg Spelt
Vitamin A 10IU 9IU Spelt
Vitamin E 0.79mg 0.08mg Spelt
Vitamin B1 0.364mg 0.39mg Teff
Vitamin B2 0.113mg 0.27mg Teff
Vitamin B3 6.843mg 3.363mg Spelt
Vitamin B5 1.068mg 0.942mg Spelt
Vitamin B6 0.23mg 0.482mg Teff
Folate 45µg Spelt
Choline 13.1mg Teff
Vitamin K 3.6µg 1.9µg Spelt
Tryptophan 0.132mg 0.139mg Teff
Threonine 0.443mg 0.51mg Teff
Isoleucine 0.552mg 0.501mg Spelt
Leucine 1.07mg 1.068mg Spelt
Lysine 0.409mg 0.376mg Spelt
Methionine 0.258mg 0.428mg Teff
Phenylalanine 0.737mg 0.698mg Spelt
Valine 0.681mg 0.686mg Teff
Histidine 0.36mg 0.301mg Spelt
Saturated Fat 0.406g 0.449g Spelt
Monounsaturated Fat 0.445g 0.589g Teff
Polyunsaturated fat 1.258g 1.071g Spelt
Omega-3 - ALA 0.065g 0.135g Teff

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spelt Teff
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
32%
Spelt
31%
Teff
Minerals Daily Need Coverage Score
119%
Spelt
229%
Teff

Comparison summary

Which food is lower in Sugar?
Teff
Teff is lower in Sugar (difference - 4.98g)
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 - 63)
Which food is richer in minerals?
Teff
Teff is relatively richer in minerals
Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Spelt
Spelt is lower in Saturated Fat (difference - 0.043g)
Which food is richer in vitamins?
Spelt
Spelt is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169745/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.