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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
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 131% 54% 38% 286% 270% 99% 184% 1.6% 1205% 24%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
Contains more MagnesiumMagnesium +211.9%
Contains more PotassiumPotassium +91.5%
Contains more IronIron +86.6%
Contains more CopperCopper +309.1%
Contains more ZincZinc +146.9%
Contains more PhosphorusPhosphorus +128.2%
Contains less SodiumSodium -98%
Contains more ManganeseManganese +571%
Contains more SeleniumSelenium +659.1%
~equal in Calcium ~165mg

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
2
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 1.6% 0% 98% 62% 63% 57% 111% 0% 4.8% 0% 7.1%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
Contains more Vitamin B5Vitamin B5 +106.6%
Contains more Vitamin B6Vitamin B6 +215%
Contains more Vitamin EVitamin E +200%
Contains more Vitamin B1Vitamin B1 +12.6%
Contains more Vitamin B2Vitamin B2 +41.5%
Contains more Vitamin B3Vitamin B3 +85.8%
Contains more Vitamin KVitamin K +200%
Contains more CholineCholine +68.7%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Teff Wheat Bread DV% diff.
Manganese 9.24mg 1.377mg 342%
Copper 0.81mg 0.198mg 68%
Selenium 4.4µg 33.4µg 53%
Iron 7.63mg 4.09mg 44%
Phosphorus 429mg 188mg 34%
Magnesium 184mg 59mg 30%
Sodium 12mg 601mg 26%
Vitamin B6 0.482mg 0.153mg 25%
Folate 86µg 22%
Zinc 3.63mg 1.47mg 20%
Vitamin B3 3.363mg 6.25mg 18%
Starch 36.56g 15%
Fiber 8g 4.7g 13%
Vitamin B5 0.942mg 0.456mg 10%
Vitamin B2 0.27mg 0.382mg 9%
Potassium 427mg 223mg 6%
Carbs 73.13g 55.77g 6%
Vitamin B1 0.39mg 0.439mg 4%
Polyunsaturated fat 1.071g 1.72g 4%
Vitamin K 1.9µg 5.7µg 3%
Calories 367kcal 313kcal 3%
Fats 2.38g 4.27g 3%
Choline 13.1mg 22.1mg 2%
Calcium 180mg 165mg 2%
Saturated fat 0.449g 0.989g 2%
Protein 13.3g 12.96g 1%
Fructose 0.47g 1%
Monounsaturated fat 0.589g 1.019g 1%
Vitamin E 0.08mg 0.24mg 1%
Vitamin C 0.2mg 0%
Net carbs 65.13g 51.07g N/A
Sugar 1.84g 6.42g N/A
Tryptophan 0.139mg 0.092mg 0%
Threonine 0.51mg 0.299mg 0%
Isoleucine 0.501mg 0.258mg 0%
Leucine 1.068mg 0.461mg 0%
Lysine 0.376mg 0.215mg 0%
Methionine 0.428mg 0.105mg 0%
Phenylalanine 0.698mg 0.315mg 0%
Valine 0.686mg 0.31mg 0%
Histidine 0.301mg 0.15mg 0%
Omega-3 - ALA 0.135g 0.161g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Teff
Teff
2
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
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 CarbsCarbs +31.1%
Contains more FatsFats +79.4%
Contains more WaterWater +174.7%
Contains more OtherOther +16.9%
~equal in Protein ~12.96g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Teff
Teff
1
21% 28% 51%
Saturated fat: Sat. Fat 0.449 g
Monounsaturated fat: Mono. Fat 0.589 g
Polyunsaturated fat: Poly. Fat 1.071 g
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
Contains less Sat. FatSaturated fat -54.6%
Contains more Mono. FatMonounsaturated fat +73%
Contains more Poly. FatPolyunsaturated fat +60.6%

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.