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  6. Teff vs. Wheat Bread

Teff vs. Wheat Bread — In-Depth Nutrition Comparison

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What are the differences between Teff and Wheat Bread?

  • Teff is higher in Manganese, Copper, Iron, Phosphorus, Magnesium, Vitamin B6, and Zinc, yet Wheat Bread is higher in Selenium, and Vitamin B3.
  • Teff's daily need coverage for Manganese is 342% more.
  • Teff has 4 times more Copper than Wheat Bread. While Teff has 0.81mg of Copper, Wheat Bread has only 0.198mg.
  • The amount of Sodium in Teff is lower.

We used Teff, uncooked and Bread, wheat, toasted types in this article.

Infographic

Teff vs Wheat Bread 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.
Teff
Teff
9
:
1
Wheat Bread
Wheat Bread
Contains more Iron +86.6%
Contains more Magnesium +211.9%
Contains more Phosphorus +128.2%
Contains more Potassium +91.5%
Contains less Sodium -98%
Contains more Zinc +146.9%
Contains more Copper +309.1%
Contains more Manganese +571%
Contains more Selenium +659.1%
Equal in Calcium - 165
Teff
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 54% 287% 132% 184% 38% 2% 99% 270% 1206% 24%
Wheat Bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 154% 43% 81% 20% 79% 41% 66% 180% 183%
Contains more Iron +86.6%
Contains more Magnesium +211.9%
Contains more Phosphorus +128.2%
Contains more Potassium +91.5%
Contains less Sodium -98%
Contains more Zinc +146.9%
Contains more Copper +309.1%
Contains more Manganese +571%
Contains more Selenium +659.1%
Equal in Calcium - 165

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.
Teff
Teff
3
:
9
Wheat Bread
Wheat Bread
Contains more Vitamin A +∞%
Contains more Vitamin B5 +106.6%
Contains more Vitamin B6 +215%
Contains more Vitamin E +200%
Contains more Vitamin B1 +12.6%
Contains more Vitamin B2 +41.5%
Contains more Vitamin B3 +85.8%
Contains more Vitamin K +200%
Teff
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 0% 98% 63% 64% 57% 112% 0% 0% 5%
Wheat Bread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 1% 110% 89% 118% 28% 36% 65% 0% 15%
Contains more Vitamin A +∞%
Contains more Vitamin B5 +106.6%
Contains more Vitamin B6 +215%
Contains more Vitamin E +200%
Contains more Vitamin B1 +12.6%
Contains more Vitamin B2 +41.5%
Contains more Vitamin B3 +85.8%
Contains more Vitamin K +200%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Teff
Teff
2
:
3
Wheat Bread
Wheat Bread
Contains more Carbs +31.1%
Contains more Fats +79.4%
Contains more Water +174.7%
Contains more Other +16.9%
Equal in Protein - 12.96
Teff
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
Wheat Bread
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Contains more Carbs +31.1%
Contains more Fats +79.4%
Contains more Water +174.7%
Contains more Other +16.9%
Equal in Protein - 12.96

Fat Type Comparison

Fat type breakdown side-by-side comparison
Teff
Teff
1
:
2
Wheat Bread
Wheat Bread
Contains less Saturated Fat -54.6%
Contains more Monounsaturated Fat +73%
Contains more Polyunsaturated fat +60.6%
Teff
21% 28% 51%
Saturated Fat: 0.449 g
Monounsaturated Fat: 0.589 g
Polyunsaturated fat: 1.071 g
Wheat Bread
27% 27% 46%
Saturated Fat: 0.989 g
Monounsaturated Fat: 1.019 g
Polyunsaturated fat: 1.72 g
Contains less Saturated Fat -54.6%
Contains more Monounsaturated Fat +73%
Contains more Polyunsaturated fat +60.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Teff Wheat Bread Opinion
Net carbs 65.13g 51.07g Teff
Protein 13.3g 12.96g Teff
Fats 2.38g 4.27g Wheat Bread
Carbs 73.13g 55.77g Teff
Calories 367kcal 313kcal Teff
Starch 36.56g Teff
Fructose 0.47g Teff
Sugar 1.84g 6.42g Teff
Fiber 8g 4.7g Teff
Calcium 180mg 165mg Teff
Iron 7.63mg 4.09mg Teff
Magnesium 184mg 59mg Teff
Phosphorus 429mg 188mg Teff
Potassium 427mg 223mg Teff
Sodium 12mg 601mg Teff
Zinc 3.63mg 1.47mg Teff
Copper 0.81mg 0.198mg Teff
Manganese 9.24mg 1.377mg Teff
Selenium 4.4µg 33.4µg Wheat Bread
Vitamin A 9IU 0IU Teff
Vitamin E 0.08mg 0.24mg Wheat Bread
Vitamin C 0.2mg Wheat Bread
Vitamin B1 0.39mg 0.439mg Wheat Bread
Vitamin B2 0.27mg 0.382mg Wheat Bread
Vitamin B3 3.363mg 6.25mg Wheat Bread
Vitamin B5 0.942mg 0.456mg Teff
Vitamin B6 0.482mg 0.153mg Teff
Folate 86µg Wheat Bread
Vitamin K 1.9µg 5.7µg Wheat Bread
Tryptophan 0.139mg 0.092mg Teff
Threonine 0.51mg 0.299mg Teff
Isoleucine 0.501mg 0.258mg Teff
Leucine 1.068mg 0.461mg Teff
Lysine 0.376mg 0.215mg Teff
Methionine 0.428mg 0.105mg Teff
Phenylalanine 0.698mg 0.315mg Teff
Valine 0.686mg 0.31mg Teff
Histidine 0.301mg 0.15mg Teff
Saturated Fat 0.449g 0.989g Teff
Monounsaturated Fat 0.589g 1.019g Wheat Bread
Polyunsaturated fat 1.071g 1.72g Wheat Bread
Omega-3 - ALA 0.135g 0.161g Wheat Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Teff Wheat Bread
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
33%
Teff
38%
Wheat Bread
Minerals Daily Need Coverage Score
229%
Teff
89%
Wheat Bread

Comparison summary

Which food is richer in vitamins?
Wheat Bread
Wheat Bread is relatively richer in vitamins
Which food is lower in Sugar?
Teff
Teff is lower in Sugar (difference - 4.58g)
Which food contains less Sodium?
Teff
Teff contains less Sodium (difference - 589mg)
Which food is lower in Cholesterol?
Teff
Teff is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Teff
Teff is lower in Saturated Fat (difference - 0.54g)
Which food is lower in glycemic index?
Teff
Teff is lower in glycemic index (difference - 60)
Which food is cheaper?
Teff
Teff is cheaper (difference - $0.3)
Which food is richer in minerals?
Teff
Teff is relatively richer in minerals

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. Teff - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169747/nutrients
  2. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.