Spelt vs. Teff — Health Impact and Nutrition Comparison
Summary
Spelt has more Vitamin B3 (Niacin), containing approximately 2.57 mg compared to Teff's 0.909 mg, making Spelt nearly three times richer in this nutrient. Conversely, Teff has higher levels of manganese and vitamin B1 than Spelt, with Teff providing 77% more coverage of daily manganese needs.
Table of contents
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
Calories
Compared to teff, spelt has more calories per hundred grams. A hundred grams of spelt provides 127 calories, whereas teff has 101 calories. One serving of spelt (1 cup or 194g ) provides 246 kcal, whereas one serving of teff (1 cup or 252g) has 255 kcal.
Protein
Compared to teff, spelt is higher in protein content. A hundred grams of spelt has 5.5 grams of protein, whereas teff provides 3.87 grams. Teff is high in all essential amino acids.
Gluten
Spelt does contain gluten and should be avoided by those who have gluten intolerant. Teff is naturally gluten-free.
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.
Cholesterol
Teff and spelt are cholesterol-free.
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.
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
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
Oxalates
Oxalate content of spelt is 36mg per 100 grams. Spelt is considered to be low in oxalates. Regarding the oxalate content of teff, specific information is not readily available.
Glycemic Index
The glycemic index of spelt is equal to 63. Teff has a glycemic index of 57. They are both classified as medium-GI foods.
Acidity
Spelt, with a PRAL of 3.8, has a higher acidity level than teff, which has a PRAL of 2.2. While both grains contribute to acidity in the body when metabolized, teff appears to have a slightly lower potential renal acid load than spelt.
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
Cardiovascular Health and Diabetes
Spelled and teff offer nutritional benefits supporting cardiovascular health and diabetes management. Spelt provides a rich source of carbohydrates, protein, fiber, zinc, and iron as a whole grain. Research connects increased consumption of whole grains like spelt with a reduced risk of stroke, heart attack, and type 2 diabetes (1,2,3). Similarly, teff, an ancient grain, is rich in protein, fiber, vitamins, and minerals, offering potential cardiovascular benefits such as increasing "good" HDL cholesterol levels and lowering "bad" LDL cholesterol, triglycerides, and blood pressure (4). Moreover, teff's nutritional profile, including its low glycemic index and load, balanced minerals and vitamins, essential amino acids, fatty acids, and high fiber content, makes it especially advantageous for those who have diabetes, aiding in glycemic control and overall diabetes management (5). A high-fiber diet has numerous health advantages, including a decreased risk of obesity, heart disease, and type 2 diabetes (6).
Gluten intolerance and Celiac Disease
Celiac disease patients, gluten-sensitive individuals, and wheat allergy sufferers should avoid spelt because it contains gluten(7,8,9). These conditions can lead to serious health issues if gluten is consumed, such as inflammation in the small intestine or immune responses. On the other hand, teff is naturally gluten-free, making it a safe option for those with gluten-related disorders (10,11). However, both grains may pose challenges for individuals with irritable bowel syndrome (IBS) due to their content of FODMAPs, which can trigger IBS symptoms like stomach pain and bloating (12,13,14,15). While traditional bread-making techniques can reduce FODMAPs in spelt products like sourdough bread, teff flour presents a gluten-free alternative suitable for those managing IBS symptoms(16). Additionally, while teff flour tends to be more expensive compared to other gluten-free flours like rice or oat flour, it offers a nutritious and gluten-free option for individuals seeking alternatives to wheat-based products.
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.
Sources
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4659141/
- https://pubmed.ncbi.nlm.nih.gov/25727082/
- https://pubmed.ncbi.nlm.nih.gov/26098118/
- https://www.health.harvard.edu/blog/
- https://www.tandfonline.com/doi/full/10.2147/
- https://www.ncbi.nlm.nih.gov/books/NBK559033/
- https://pubmed.ncbi.nlm.nih.gov/26438584/
- https://pubmed.ncbi.nlm.nih.gov/25583468/
- https://pubmed.ncbi.nlm.nih.gov/29551598/
- https://pubmed.ncbi.nlm.nih.gov/26889090/
- https://pubmed.ncbi.nlm.nih.gov/26396284/
- https://pubmed.ncbi.nlm.nih.gov/24830318/
- https://pubmed.ncbi.nlm.nih.gov/24076059/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7231245/
- https://pubmed.ncbi.nlm.nih.gov/29858750/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4214745/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4325021/
- https://pubmed.ncbi.nlm.nih.gov/32860551/
- https://pubmed.ncbi.nlm.nih.gov/29580532/
- https://pubmed.ncbi.nlm.nih.gov/24915317/
Infographic
Comparison summary table
|
|
||
| Lower in Glycemic Index |
|
||
| Lower in Sodium |
|
||
| Lower in Sugar | Equal | ||
| Lower in Cholesterol | Equal | ||
| Lower in Saturated Fat | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 22.54g | 17.06g |
|
| Protein | 5.5g | 3.87g |
|
| Fats | 0.85g | 0.65g |
|
| Carbs | 26.44g | 19.86g |
|
| Calories | 127kcal | 101kcal |
|
| Starch | 19.57g |
|
|
| Fiber | 3.9g | 2.8g |
|
| Calcium | 10mg | 49mg |
|
| Iron | 1.67mg | 2.05mg |
|
| Magnesium | 49mg | 50mg |
|
| Phosphorus | 150mg | 120mg |
|
| Potassium | 143mg | 107mg |
|
| Sodium | 5mg | 8mg |
|
| Zinc | 1.25mg | 1.11mg |
|
| Copper | 0.215mg | 0.226mg |
|
| Manganese | 1.091mg | 2.86mg |
|
| Selenium | 4µg |
|
|
| Vitamin A | 4IU | 2IU |
|
| Vitamin E | 0.26mg |
|
|
| Vitamin B1 | 0.103mg | 0.183mg |
|
| Vitamin B2 | 0.03mg | 0.033mg |
|
| Vitamin B3 | 2.57mg | 0.909mg |
|
| Vitamin B6 | 0.08mg | 0.097mg |
|
| Folate | 13µg | 18µg |
|
| Tryptophan | 0.041mg |
|
|
| Threonine | 0.149mg |
|
|
| Isoleucine | 0.146mg |
|
|
| Leucine | 0.311mg |
|
|
| Lysine | 0.109mg |
|
|
| Methionine | 0.125mg |
|
|
| Phenylalanine | 0.203mg |
|
|
| Valine | 0.2mg |
|
|
| Histidine | 0.088mg |
|
Which food is preferable for your diet?
|
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Calories diet |
|
|
| Low Glycemic Index diet |
|
People also compare
Vitamins & Minerals Daily Need Coverage Score
Comparison summary
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.
- Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169746/nutrients
- Teff - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168918/nutrients
All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.