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" 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% |
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 |
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