Spelt vs. Teff — Health Impact and Nutrition Comparison

Introduction

Spelt is an ancient cereal grain native to southern Europe but widely grown throughout the continent. Because of its high protein content and nutty flavor, it declined in popularity throughout the 19th century but is currently enjoying a comeback as a health food. On the other hand, Teff is a traditional grain in Ethiopia and serves as a staple food. Highly nutritious and naturally gluten-free, Teff has gained popularity as a gluten-free alternative to wheat. As interest in gluten-free options grows, understanding more about teff flour, its benefits, and its uses becomes increasingly essential. In this article, you can find a detailed description of the differences between spelt and Teff. 

What’s The Actual Difference?

Spelt, a type of grain closely related to wheat, barley, and rye, contains gluten and is considered a distinct type of wheat. On the other hand, Teff is a tropical grain crop primarily grown in Ethiopia and Eritrea. It is naturally gluten-free and known for its tiny size, the world's smallest grain. Teff has an earthy, nutty flavor, with lighter varieties often exhibiting slight sweetness. While spelled and Teff offer unique tastes and nutritional benefits, Teff stands out for its gluten-free nature, like millet, amaranth, and quinoa kamut, making it appropriate for gluten-free people or celiac disease.

Nutrition

This section discusses the differences between cooked spelt and cooked teff regarding nutrients. Here are the nutrition infographics that illustrate their differences visually.

The serving size per person is one cup, which is 194 grams for spelt and 252 grams for teff.

Macronutrients and Calories

Spelt is higher in macronutrients and is a little denser compared to teff. Teff contains 75% water, whereas spelt has 67% water. 

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Spelt

3

Protein: 5.5 g

Fats: 0.85 g

Carbs: 26.44 g

Water: 66.56 g

Other: 0.65 g

Teff

2

Protein: 3.87 g

Fats: 0.65 g

Carbs: 19.86 g

Water: 74.93 g

Other: 0.69 g

Contains more ProteinProtein	+42.1%
Contains more FatsFats	+30.8%
Contains more CarbsCarbs	+33.1%

Contains more WaterWater

+12.6%

~equal in Other ~0.69g

Fats

Teff and spelt are not good sources of fat. Both contain less than 1g of fat. In a 100-gram serving, spelt and teff have 0.85 and 0.65 grams, respectively.

Fat Type Comparison

Fat type breakdown side-by-side comparison

Spelt

0

Teff

0

~equal in Saturated Fat ~g

~equal in Monounsaturated Fat ~g

~equal in Polyunsaturated fat ~g

Carbohydrates

Compared to teff, spelled has a higher carb content. 100g of spelt contains 26.44g of carbohydrates, of which 3.9g are dietary fiber and 22.54g are net carbs.

With 100 grams of teff, you get 19.86 grams of carbohydrates, of which 2.8 grams are fiber and 17.06 grams are net carbohydrates.

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison

Spelt

1

Starch: 19.57 g

Sucrose: 0 g

Glucose: 0 g

Fructose: 0 g

Lactose: 0 g

Maltose: 0 g

Galactose: 0 g

Teff

0

Contains more StarchStarch

+∞%

~equal in Sucrose ~

~equal in Glucose ~

~equal in Fructose ~

~equal in Lactose ~

~equal in Maltose ~

~equal in Galactose ~

Vitamins

Teff and spelled are not good sources of vitamins. Spelt is richer in vitamins B3 (niacin), vitamin A, and vitamin  E. In a 100-gram serving, spelt and teff have 13µg and 18µg of folate, respectively. Unlike it, teff has higher levels of vitamins B1 (thiamine) and B6. Both contain equal amounts of vitamin B2 (riboflavin).

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

3

Teff

3

Contains more Vitamin AVitamin A	+100%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B3Vitamin B3	+182.7%

Contains more Vitamin B1Vitamin B1	+77.7%
Contains more Vitamin B6Vitamin B6	+21.3%
Contains more FolateFolate	+38.5%

~equal in Vitamin C ~mg

~equal in Vitamin D ~µg

~equal in Vitamin B2 ~0.033mg

~equal in Vitamin B5 ~mg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

~equal in Choline ~mg

Minerals

Teff has over two times more manganese and five times more calcium. It is also high in sodium, iron, and copper. 

In contrast, spelt has more selenium, phosphorus, potassium, and zinc and less sodium. Both contain equal amounts of magnesium. In a 100-gram serving, spelt and teff have 5mg and 8mg of sodium, respectively. 

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

5

Teff

3

Contains more PotassiumPotassium	+33.6%
Contains more ZincZinc	+12.6%
Contains more PhosphorusPhosphorus	+25%
Contains less SodiumSodium	-37.5%
Contains more SeleniumSelenium	+∞%

Contains more CalciumCalcium	+390%
Contains more IronIron	+22.8%
Contains more ManganeseManganese	+162.1%

~equal in Magnesium ~50mg

~equal in Copper ~0.226mg

Weight Loss & Diets

Both grains are appropriate for vegans as they are derived solely from plants. Similarly, for vegetarians, who abstain from meat, poultry, and fish but consume plant-based foods, spelt and teff align with their dietary preferences. However, in dietary plans like the Mediterranean diet, which emphasizes whole grains alongside other nutrient-rich foods, spelt is a more conventional choice. At the same time, teff may be less commonly included due to its non-traditional Mediterranean origins. On the other hand, neither spelt nor teff aligns with the Paleo diet, which avoids grains entirely, favoring unprocessed foods. Additionally, individuals following the keto diet, characterized by low-carb, high-fat, and high-protein foods, both spelt and teff, high in carbohydrates, are unsuitable choices. 

Health Impact

Downsides and Risks

Like many other grains, teff, and spelt are high in antinutrients, including lectins and phytic acid, that can impede the absorption of minerals and perhaps induce stomach distress. Like wheat, spelt has a high phytic acid content, which prevents some minerals from being absorbed, including zinc and iron (17). However, traditional processing methods like soaking, sprouting, and fermenting can significantly reduce spelled phytic acid content, thus improving micronutrient availability. Lectins, another group of proteins found in grains like spelt, can also be reduced through cooking and processing methods. The amount of lectins in spelt is unlikely to cause harm or hinder nutrient availability if consumed cooked(18). Conversely, teff also contains phytic acid and lectins, but like spelt, these antinutrients can be mitigated through traditional processing methods (19,20). Both grains can be incorporated into the diet as whole grains or flour substitutes in various recipes, providing a nutritious source of carbohydrates. 

Culinary World 

Due to its small size, teff is typically consumed as a whole grain rather than undergoing extensive processing like wheat. It can also be ground into gluten-free flour, making it suitable for various baking applications. In Ethiopia, teff flour is commonly fermented to make injera, a traditional sourdough flatbread staple in Ethiopian cuisine. Additionally, teff flour can be used as a gluten-free alternative to wheat flour in various dishes, including pancakes, cookies, cakes, muffins, and bread. While Teff lacks gluten, it can be combined with wheat flour for those not strictly following a gluten-free diet.

Conversely, spelt is similar to wheat in that it may be crushed into flour or eaten whole. It is often used as a substitute for wheat flour in various recipes, providing a nutty flavor and nutritional richness. Spelt flour can be used in baking cakes, bread, and other baked goods, offering a unique taste and texture compared to traditional wheat flour. Additionally, spelt grains can be cooked as a substitute for other carbohydrates like rice or potatoes in dishes such as risotto, broths, soups, and stews.

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