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Teff vs. Buckwheat — In-Depth Nutrition Comparison

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Important differences between teff and buckwheat

  • Teff has more manganese, iron, copper, phosphorus, magnesium, vitamin B6, vitamin B1, zinc, fiber, and vitamin B2 than buckwheat.
  • Teff's daily need coverage for manganese is 384% more.
  • Teff contains 10 times more vitamin B1 than buckwheat. Teff contains 0.39mg of vitamin B1, while buckwheat contains 0.04mg.

The food varieties used in the comparison are Teff, uncooked and Buckwheat groats, roasted, cooked.

Infographic

Teff vs Buckwheat 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
9
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 36% 2.1% 7.8% 30% 49% 17% 30% 0.52% 53% 12%
Contains more MagnesiumMagnesium +260.8%
Contains more CalciumCalcium +2471.4%
Contains more PotassiumPotassium +385.2%
Contains more IronIron +853.8%
Contains more CopperCopper +454.8%
Contains more ZincZinc +495.1%
Contains more PhosphorusPhosphorus +512.9%
Contains more ManganeseManganese +2192.8%
Contains more SeleniumSelenium +100%
Contains less SodiumSodium -66.7%

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
5
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% 0% 1.8% 0% 10% 9% 18% 22% 18% 0% 4.8% 11% 11%
Contains more Vitamin B1Vitamin B1 +875%
Contains more Vitamin B2Vitamin B2 +592.3%
Contains more Vitamin B3Vitamin B3 +257.8%
Contains more Vitamin B5Vitamin B5 +162.4%
Contains more Vitamin B6Vitamin B6 +526%
Contains more Vitamin EVitamin E +12.5%
Contains more CholineCholine +53.4%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~1.9µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Teff
4
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
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
Contains more ProteinProtein +293.5%
Contains more FatsFats +283.9%
Contains more CarbsCarbs +266.8%
Contains more OtherOther +451.2%
Contains more WaterWater +757.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Teff
2
21% 28% 51%
Saturated fat: Sat. Fat 0.449 g
Monounsaturated fat: Mono. Fat 0.589 g
Polyunsaturated fat: Poly. Fat 1.071 g
26% 37% 37%
Saturated fat: Sat. Fat 0.134 g
Monounsaturated fat: Mono. Fat 0.188 g
Polyunsaturated fat: Poly. Fat 0.188 g
Contains more Mono. FatMonounsaturated fat +213.3%
Contains more Poly. FatPolyunsaturated fat +469.7%
Contains less Sat. FatSaturated fat -70.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Teff
5
95% 2%
Starch: 36.56 g
Sucrose: 0.62 g
Glucose: 0.73 g
Fructose: 0.47 g
Lactose: 0 g
Maltose: 0.01 g
Galactose: 0 g
57% 29% 14%
Starch: 0 g
Sucrose: 0.4 g
Glucose: 0.2 g
Fructose: 0.1 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +55%
Contains more GlucoseGlucose +265%
Contains more FructoseFructose +370%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Teff Buckwheat DV% diff.
Manganese 9.24mg 0.403mg 384%
Iron 7.63mg 0.8mg 85%
Copper 0.81mg 0.146mg 74%
Phosphorus 429mg 70mg 51%
Magnesium 184mg 51mg 32%
Vitamin B6 0.482mg 0.077mg 31%
Vitamin B1 0.39mg 0.04mg 29%
Zinc 3.63mg 0.61mg 27%
Fiber 8g 2.7g 21%
Protein 13.3g 3.38g 20%
Vitamin B2 0.27mg 0.039mg 18%
Carbs 73.13g 19.94g 18%
Calcium 180mg 7mg 17%
Vitamin B3 3.363mg 0.94mg 15%
Starch 36.56g 15%
Calories 367kcal 92kcal 14%
Vitamin B5 0.942mg 0.359mg 12%
Potassium 427mg 88mg 10%
Polyunsaturated fat 1.071g 0.188g 6%
Selenium 4.4µg 2.2µg 4%
Folate 14µg 4%
Fats 2.38g 0.62g 3%
Monounsaturated fat 0.589g 0.188g 1%
Choline 13.1mg 20.1mg 1%
Saturated fat 0.449g 0.134g 1%
Net carbs 65.13g 17.24g N/A
Sugar 1.84g 0.9g N/A
Sodium 12mg 4mg 0%
Vitamin E 0.08mg 0.09mg 0%
Vitamin K 1.9µg 1.9µg 0%
Tryptophan 0.139mg 0.049mg 0%
Threonine 0.51mg 0.129mg 0%
Isoleucine 0.501mg 0.127mg 0%
Leucine 1.068mg 0.212mg 0%
Lysine 0.376mg 0.172mg 0%
Methionine 0.428mg 0.044mg 0%
Phenylalanine 0.698mg 0.133mg 0%
Valine 0.686mg 0.173mg 0%
Histidine 0.301mg 0.079mg 0%
Fructose 0.47g 0.1g 0%
Omega-3 - ALA 0.135g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Teff Buckwheat
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
31%
Teff
8%
Buckwheat
Minerals Daily Need Coverage Score
229%
Teff
24%
Buckwheat

Comparison summary

Which food is lower in Cholesterol?
Teff
Teff is lower in Cholesterol (difference - 0mg)
Which food is lower in glycemic index?
Teff
Teff is lower in glycemic index (difference - 51)
Which food is cheaper?
Teff
Teff is cheaper (difference - $2.4)
Which food is richer in minerals?
Teff
Teff is relatively richer in minerals
Which food is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 0.94g)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 8mg)
Which food is lower in Saturated fat?
Buckwheat
Buckwheat is lower in Saturated fat (difference - 0.315g)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/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.